Name: Playbook - Lindsey Renee - W6/ D1
Uploaded: 2023-02-06T06:17:48.232Z
Duration: 55 min
Description: W6/ D1

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Keeping both legs slightly bent 
- Pull your knees apart from each other until they are fully abducted
- Return your legs to the starting position
- Repeat for more repetitions

Banded abductions (each leg)

- 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 (heavy)

- Start facing inward
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Hack squat good morning

-Make sure heels are elevated 
- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- 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

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees