Name: Playbook - Lana Fry - LOWER BODY STRENGTH / PAUSE RDL
Uploaded: 2022-03-02T19:41:03.336Z
Duration: 60 min
Description: LOWER BODY STRENGTH / PAUSE RDL

Let’s open up this workout with some challenging pause RDL’s! Then we work our lower body with intense and challenging accessory work.

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a stretch in your hamstrings
- Pause for 1-2 seconds at bottom 
- Drive your hips forward and use your hamstrings to power back to standing

Pause Romanian deadlifts

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side
- Use a barbell or smith machine (as seen in video example)
- 12 reps each leg in each set

Barbell reverse lunges

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you
- 10 reps each leg in each set 
- You may swap a kettlebell for a dumbbell if needed

Kettlebell single leg RDL

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Perform 12 reps on each leg in each set 
- Use a kettlebell or dumbbell for resistance

LOWER BODY STRENGTH / PAUSE RDL

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