Name: Playbook - Lilo Le - Intermediate Lower Body Workout
Uploaded: 2022-10-14T02:38:39.549Z
Duration: 45 min
Description: Intermediate Lower Body Workout

This workout includes an all lower body exercise regimen with a focus on your glutes. This workout does require more equipment, so if you have a squat rack at home or if you access to a full gym then this will be perfect for you! This is a beginner to intermediate level. Get ready to feel that booty burn!

- With your dumbbell held close to your chest, start with you upper body over the back extension machine
- Raise your upper body
- Keep upper body rounded to target hamstrings
- Return to starting position, and repeat

Floor overhead back extensions

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbell to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Flip the dumbbell up to goblet position 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for time or reps

Dumbbell RDL to goblet squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Intermediate Lower Body Workout

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