Name: Playbook - Lacey Lyons - W1/D2 Lower Body Lift
Uploaded: 2024-05-05T16:04:30.282Z
Duration: 45 min
Description: W1/D2 Lower Body Lift

You’ll need dumbbells to complete this workout. Challenge yourself with the weights you are using if possible! 

There is no run today so push yourself in this lift!

- 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

Complete movements back to back before taking a rest break.

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 

*15 reps each leg

Dumbbell reverse lunge

- Push your hips as you come down
- Reach parallel and explode up
*take out the jump if needed and extend onto toes

Jump squats

Superset 1

Complete movements back to back before taking a rest break

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

Dumbbell sumo squat

- Place your upper back on the edge of the box or bench 
- Bring your hips up engaging your glutes with dumbbell in your hips 

Can complete on the ground as well

Elevated hip thrusts

- Lower slowly on same side as dumbbell keeping one knee slightly bent and the other lightly supporting 
- all weight should be on the one leg with dumbbell side 
- While supporting yourself with opposite arm if needed 

*15 reps on each leg

Single leg RDL

Superset 2

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Complete as many reps as possible in the 2 minutes!!

Air squats burnout

W1/D2 Lower Body Lift

W1/D1 Upper Body + run

W1/D3 Movement

W1/D4 Light Lower Body + run

W1/D6 Long run

W2/D1 Upper Body + Run

W2/D2 Lower Body

W2/D3 Movement

W2/D4 Lower Body + run

W2/D6 Long Run

W3/D1 Upper Body + run

W3/D2 Lower Body 1

W3/D3 Movement

W3/D4 Lower Body  + run

W3/D5 Long Run

W4/D1 Upper Body + Run

W4/D2 Lower Body 1

W4/D3 Movement

W4/D4 Lower Body + run

W4/D5 Long Run

W5/D1 Upper Body + Run

W5/D2 Lower Body 1

W5/D3 Movement

W5/D4 Lower Body + Run

W5/D5 Long Run

W6/D1 Upper Body + Run

W6/D2 Lower Body

W6/D3 Movement

W6/D4 Lower Body + Run

W6/D5 Long Run

W7/D1 upper body + run

W7/D2 Lower Body

W7/D3 Movement

W7/D4 Lower body + run

W7/D5 Long Run

W8/D1 Upper Body + Run

W8/D2 Lower Body

W8/D3 Movement

W8/D4 Lower Body + Run

W8/D5 Long Run

W9/D1 Upper Body + Run

W9/D2 Lower Body

W9/D3 Movement

W9/D4 Lower Body + Run

W9/D5 Long Run

W10/D1 Upper Body + Run

W10/D2 Lower Body 1

W10/D3 Movement

W10/D4 Lower Body + Run

W10/D5 Long Run

W1/D2 Lower Body Lift

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