Name: Playbook - Kim Palmer-Nicks - W3/D5 Lower #2
Uploaded: 2023-02-01T22:30:15.423Z
Duration: 50 min
Description: W3/D5 Lower #2

BB Deadlift 4 x 8,8,6,6

Superset: 3 x 12
DB Split Squat
DB Walking Lunge

Superset #2: 3 x 12
DB Front Squat
DB Goblet Cossack

Calf / Ankle Superset: 3 x 20-25
Standing Calf Raises
Heel Walks

Finisher: 2 x 30
Glute Bridges

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Dumbbell split squat

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the same leg

Dumbbell walking lunges

Lower Superset #1

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

Dumbbell goblet cossack squat

Lower Superset #2

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

-balance on your heels and start walking
-keeping mid-foot off the ground

Heel Walks

Calf/Ankle Superset

- Lay on the floor with your legs bent
- Push through your ENTIRE foot bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

W3/D5 Lower #2

W1/D1 Upper #1

W1/D2 Lower #1

W1/D3 Ruck

W1/D4 Upper #2

W1/D5 Lower #2

W1/D6 Rest Day!

W1/D7 Rest Day!

W2/D1 Upper #1

W2/D2 Lower #1

W2/D3 Ruck

W2/D4 Upper #2

W2/D5 Lower #2

W2/D6 Rest Day!

W2/D7 Rest Day!

W3/D1 Upper #1

W3/D2 Lower #1

W3/D3 Ruck

W3/D4 Upper #2

W3/D6 Rest Day!

W3/D7 Rest Day!

W4/D1 Upper #1

W4/D2 Lower #1

W4/D3 Ruck

W4/D4 Upper #2

W4/D5 Lower #2

W4/D6 Rest Day!

W4/D7 Rest Day!

W5/D1 Upper #1

W5/D2 Lower #1

W5/D3 Ruck

W5/D4 Upper #2

W5/D5 Lower #2

W5/D6 Rest Day!

W5/D7 Rest Day!

W6/D1 Upper #1

W6/D2 Lower #1

W6/D3 Ruck

W6/D4 Upper #2

W6/D5 Lower #2

W6/D6 Rest Day!

W6/D7 Rest Day!

W3/D5 Lower #2

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