Name: Playbook - Michelle Woolfolk - Day 2- Lower Body
Uploaded: 2022-02-21T13:33:33.285Z
Duration: 45 min
Description: Day 2- Lower Body

Equipment needed:
• set of dumbbells 
• yoga mat

•Keep your feet shoulder width apart and pointed straight ahead.
•When squatting, your hops will move down and back.
•Your lumbar curve should be maintained, and your heels should stay flats on the floor the entire time. 
•In air squats,your hips will descend lower than your knees.

Squats

Lateral Lunge to Knee Raise (L)

Lateral Lunge to Knee Raise (R)

GLUTE Bridge

•Start with your legs slightly wider than shoulder distance apart and arms at the sides. 
•Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90 degree angle. 
•Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch side like a speed skater.

Skaters

Warm up

Lateral Lunge (L)

Lateral Lunge (R)

DB Romanian Deadlift

Db Goblet Squat

Circuit 1

Curtsy Lunge

Payload Split Squat (L)

Payload Split Squat (R)

Circuit 2

Front Lunges

Cossack Squats

•Start in an athletic position with your feet shoulder width apart and your hips low. 
•Extend your arms back to create momentum and jump forward.
•Shuffle back to the initial position and repeat until the set is complete.

Day 2- Lower Body

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