Name: Playbook - Klabera Komini - Week of 3.18.24 - Lower Body Strength
Uploaded: 2024-03-17T16:06:33.836Z
Duration: 45 min
Description: Week of 3.18.24 - Lower Body Strength

This will be a burner but a good one! 

You’ll need access to dumbbells & a bench ☺️

Warmup 
3 different supersets with 3 rounds 

& sumo deadlifts to finish. 

🫶🏼

Stand up tall and lift toes upwards 
Take small steps forwards in heel walks

Heel walks

Dynamic hamstring stretch

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Warmup

Start lying on the floor with knees bent 
Lift toes so that heels are the only part of the foot on the floor 
Raise hips and engage glutes

Glute activation (heels) hold

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Superset 1

- Begin with a dumbbell in one hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

RFE split squat

Start with dumbbell cleaned up to collarbone 
Step back for a reverse lunge 
On your way back let your back leg come forward to 90 degrees
Hold &. Step back to reverse lunge

Weighted Reverse lunge + knee drive

Superset 2

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

Weighted crab walk

Superset 3

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat
- Stand up to full extension

Dumbbell sumo squat

Week of 3.18.24 - Lower Body Strength

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Loved it! It burnt but not too much❤️

Zoja

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Oriya

Week of 2.5.24

Great! Sometimes I feel like I’m not doing it right though.

Jessica Lynn

Week of 1.29.24

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I love a quick workout! Also, love the WOTW series, perfect to fit in between heavy weight days! 💪🏻❤️

Marie Michelle Voyer

Week of 1.8.24

That was harder than I expected but it felt great!!!

Kate

First workout in a long time (aside from figureskating). I’m sweating and it really made me push my limits a bit. Awesome!

Desiree Zwaga

It looked like an easy workout at first glance but it turned out to be quite challenging! You can challenge yourself with this one and modify when needed to finish your reps (I had to, no shame in that!)

Week of 3.18.24 - Lower Body Strength

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