Name: Playbook - Michelle Schwartz - W2/D2 Lower body & booty
Uploaded: 2024-01-14T19:49:30.278Z
Duration: 40 min
Description: W2/D2 Lower body & booty

I’m 10 weeks pp so Added some weights and it was great!

Teresa

Work for 40 seconds
Rest for 20 seconds
Perform 2 sets in a row of each exercise
Complete the circuit 2x through. 
Rest 1 minute between rounds. 

This takes about 40 minutes 

Aim for 10 lb dumbbells on most of these. Be mindful of your core - using 360 degree breathing through each rep. If you see coning, reduce the weight. 

No Swiss ball? Put your heels on a paper plate on carpet and perform the same move dragging your heels toward your butt.

Work for 40 seconds
Rest for 20 seconds
Perform 2 sets in a row of each exercise
Complete the circuit 2x through. 
Rest 1 minute between rounds. 

This takes about 40 minutes 

Aim for 10 lb dumbbells on these. Be mindful of your core - using 360 degree breathing through each rep. If you see coning, reduce the weight. 

No Swiss ball? Put your heels on a paper plate on carpet and perform the same move dragging your heels toward your butt.

Begin in low squat position holding feet
Hinge at knee bringing hips and butt to the sky
Reverse to bring hips down to low squat

Frog squats

- Lay on the floor with your legs bent, band above your knees
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute bridge

- Stand in front of a bench
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Bench step up

- place heels on ball and hips high
- Bring your heels towards your glutes while engaging your core
- Focus on your hamstrings

Swiss ball Hamstring curls

- 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 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Stand in a wide toed out stance with a dumbbell in between hands in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

Lower down into a squat keeping chest tall and core engaged. Tap ground with hands 
Drive up and bring hands overhead 
Calf raise at the top

Bodyweight squat + calf raise

Lower body burner 40/20/2/2

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