Name: Playbook - Lizzy Feist - W1/D1 Lower Body
Uploaded: 2024-02-26T15:52:40.961Z
Duration: 50 min
Description: W1/D1 Lower Body

This is a 45-50 minute lower body workout. Rest times are between 60-90 seconds between each set. This is a great workout for those who are pregnant or are a beginner in the gym. The last 2-3 reps of each set should be challenging! So make sure you are upping the weight!

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the bench/box
- Press through heels and stand back up

Barbell box squats

- Place a step under the bar for you to stand on
-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

Smith Machine (or barbell) RDL

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Smith Machine (or Barbell) Bulgarian split squats

- 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

Dumbbell reverse lunge

- Get into position and place the dumbbell behind your knee, flexing your foot to hold the dumbbell in place.
- Push up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Dumbbell glute kickback

W1/D1 Lower Body

W1/D2 Upper Body + Core (Dumbbells Only)

W1/D1 Lower Body

More workouts from Lizzy Feist