Name: Playbook - Madyson Foy - D1/W4 Lower body
Uploaded: 2022-11-03T02:41:17.264Z
Duration: 75 min
Description: D1/W4 Lower body

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated DB glute bridge with band

- Keep core tight 
- Push with your heel 
- Focus on your activating your glute
- Keep head/neck natural

DB Glute kick back

Circuit

- Begin with dumbbells in each hand overhead
- Press hips back lower down until 90 degrees
- Drive through your heels to come back up

DB overhead squat

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift dumbbell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Jump onto the box/bench and down to the floor
- Repeating sequence back and forth

Box jump over

- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down
- Try to reach parallel and come back up
- Work both sides
- Front foot elevated

Curtsy skater squat

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Keep chest up
- 1 minute walk after every 2 minutes of jogging

D1/W4 Lower body

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