Name: Playbook - Michelle Schwartz - 25-minute Lower Body Strength
Uploaded: 2024-04-30T01:21:14.331Z
Duration: 25 min
Description: 25-minute Lower Body Strength

*Prenatal and 6+ weeks postpartum safe*
Supersets mean we are pairing two exercises back to back for three rounds then move on to the next circuit. 

You'll need a pair of dumbbells and a resistance band. 

TIMING:
3 supersets. 
Do allotted reps per exercise
Do 3 rounds of each superset.
Rest as needed between rounds.

12 reps each. 
3 rounds.
Rest as needed between rounds.

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Alternate and complete desired reps per side

Dumbbell reverse lunge (6 per side)

Sit back into a squat with your dumbbell at your side. 
Drive your feet into the ground to bring dumbbell to your shoulder. 
Sit back into a squat again.
Repeat of opposite side alternating arms each rep.

Dumbbell singles Squat and clean (6 per side)

Lower Body Superset 1

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sending one foot back keeping your hips parallel to the floor. 
- drive through your foot on the ground to stand tall 
- had set one side half set other side

Dumbbell Single Leg Deadlift (6 per side)

- 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

Dumbbell lateral lunge (6 per side)

Lower Body Superset 2

16 reps (8 per side)
3 rounds.
Rest as needed between rounds.

Start standing with band above knees. 
Kick one leg backwards while keeping balanced

Standing kickbacks (band) (8 reps per side)

Start with band above ankles (harder) (or above knees - easier)   
Drive one leg out and up keeping core engaged.

Standing abductors (band) (8 reps per side)

Start in a side lying position with a band above our knees and knees on the ground. 
Lift your hips to the ceiling while driving your top leg to the ceiling as well. 
Inhale as you lower
Exhale as you lift

Side plank Abductor (banded) (8 reps per side)

Lower Body Superset 3 (accessory moves)

25-minute Lower Body Strength

25-minute Upper Body and Deep Core

24-minute Full Body Functional Workout

25-minute Double HIIT

25-minute Core and Cardio

20-minute Triple Circuit HIIT

Really loved this one, short and sweet, a great “topper” after a core/upper body full workout if you have extra time

25-minute Lower Body Strength

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