Name: Playbook - Madyson Foy - D4/W4 Lower body
Uploaded: 2022-11-03T02:41:17.279Z
Duration: 75 min
Description: D4/W4 Lower body

Ashley Vaughn

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

Glute bridge

-Raise your leg focusing on activating your glute

Laying Glute Abductions

Laying glute adduction raises

Circuit

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- Keep your chin and your hips tucked in

Elevated hip thrusts

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for 5 reps

Squat pulses

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
- Touch your touching opposite toes and hand

Mobility - reverse plank

- Stand to the side of a box
- Step up with the leg farthest away from the box to full extension
- Keep your chest up
- Lower to ground and repeat

Box step up

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

D4/W4 Lower body

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