Name: Playbook - Lizzy Feist - W1/D4 Lower Body
Uploaded: 2024-02-22T01:28:11.319Z
Duration: 45 min
Description: W1/D4 Lower Body

This workout will take 30-50 minutes depending on how long you rest between each set. If you have any resistance bands, feel free to use them for any of these exercises. Rest time should be 45-60 seconds between each set.

- Stand in front of a box, chair, bench, or stair
- Step up to full extension
- Keep your chest up

Box step up

- 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

Air squats

- Push back and up with your foot and extending your leg upwards
- Hold for 3 seconds at the top
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Glute kickback w/ hold

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward lunge

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

W1/D4 Lower Body

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W1/D4 Lower Body

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