Name: Playbook - Mia Falcone - Day 1- Lower Body- Advanced
Uploaded: 2024-04-19T00:51:00.191Z
Duration: 60 min
Description: Day 1- Lower Body- Advanced

This is one of four workouts for the Advanced series.

Cat/cow

Wide child’s pose

Quadruped extension/rotation

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Half kneeling hip flexor stretch

Clamshell

Band pull apart

Body weight squat

Prenatal warm up- trimester 2

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Day 1- Lower Body- Advanced

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