Name: Playbook - Michelle Schwartz - W3/D5 Tired Mama Lower Body
Uploaded: 2024-01-14T19:49:30.310Z
Duration: 40 min
Description: W3/D5 Tired Mama Lower Body

Jessica

This is one of my favorites because you can do this workout even when you don't *feel* like working out.  Most of these exercises you can do lying or sitting down or in front of a tv.

You'll need a light pair of dumbbells, a band, and a chair, couch, or bench. 

TIMING:
Do 12 reps of each movement for 2 sets in a row. 
Rest 30 seconds between sets (or less)
Complete the circuit 3x through.

Do 12 reps of each movement for 2 sets in a row. 
Rest 30 seconds between sets (or less)
Complete the circuit 3x through.

-Start in table top position with a dumbbell in one knee crease
-drive the weight leg’s heel toward the ceiling squeezing the glutes 
-lower back to start with control

Dumbbell tabletop Bent leg raise

- Position yourself on your hands and knees
- Keeping your knee in a bent position and dumbbell behind your knee
- Lift your knee away from the midline of the body in a circular motion

Dumbbell Fire hydrant circles

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Hinge forward and push your butt backward holding the dumbbell with two hands
- keep back FLAT
- Bend at the knee SLIGHTLY
- As you come back up you should feel it in your hamstrings and butt

Dumbbell good morning

- Start by standing on one foot and the opposite leg hovering out in front of you  
- Push your hips back as you come down 
- Reach chair and press through standing foot to come back up

Pistol squat on chair

- Start by standing on bench with one foot behind
- Slowly start to lower down in 4 seconds and tap the ground
- Push through the stationary foot and return to start
- REPS PER SIDE

Eccentric step down

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Tired Mama Lower Body

W3/D5 Tired Mama Lower Body

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