Name: Playbook - Madi Ditler - Week 1 Day 3 - Lower Body + core #2
Uploaded: 2023-10-06T02:55:30.732Z
Duration: 60 min
Description: Week 1 Day 3 - Lower Body + core #2

It was a great workout!! Still struggling with the Bulgarian split squats, but I the more I do them I better I will get.

Nikki Brush

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

Dumbbell heel elevated front squat

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squats

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench and position the dumbbell above your hips
- Drive your hips up lifting the weight
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

DB Hip Thrust

- 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

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Week 1 Day 3 - Lower Body + core #2

Amazing workout I’m dying 🤪
It’s 12 :30 am

Xochitl

Literally amazing. My legs are shaking and burning and I sweated my butt off😂 It was such a good workout

Tynisha

It was the best workout I have ever had! I feel the burn! Thanks so much! Your app is a blessing!

Jena

Week 1 Day 1 - Lower Body + Core #1

Week 1 Day 2 - Upper Body #1

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Week 2 Day 1 - Lower Body + Core #1

Week 2 Day 2 - Upper Body #1

Week 2 Day 3 - Lower Body + core #2

Week 2 Day 4 - Upper Body #2

Week 3 Day 1 - Lower Body + Core #1

Week 3 Day 2 - Upper Body #1

What a great workout!!! I definitely felt the burn!!!

Week 1 Day 3 - Lower Body + core #2

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