Name: Playbook - Mia Falcone - Lower Body- Advanced
Uploaded: 2024-04-19T00:51:00.397Z
Duration: 60 min
Description: Lower Body- Advanced

Cat/cow

Tall kneeling hover

Wide child’s pose

Seated band abduction

Wall slide

Single leg banded hip extension

Swiss ball pelvic rock

Assisted deep squat hold

Prenatal warm up- trimester 3

- 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

Walking lunges

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

Bridge

Single leg hip thrust

Bridges

Lateral band walk

Lower Body- Advanced

Full body 1- beginner/intermediate

Full body 2- beginner / intermediate

Full body 3- beginner/intermediate

Full Body 4- beginner / intermediate

Full Body 1- Advanced

Upper Body- Advanced

Full Body 2- Advanced

Lower Body- Advanced

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