Name: Playbook - Michelle Woolfolk - Day 2- Lower Body
Uploaded: 2022-02-22T22:52:25.976Z
Duration: 45 min
Description: Day 2- Lower Body

Jog in Place

•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.

Air Squats

•Start standing tall and bring one heel off the floor towards your glutes, the opposite hand comes ups towards your shoulder like running arms, then switch to the other side. 
•This exercise is working your hamstrings so you should feel this in the glutes and back of the legs as you pull the heel in.

Butt Kicks

Front Lunges

Warm Up

DB Split Squat

DB Overhead Squats

Circuit 1

Explosive Knee Up (L)

Explosive Knee Up (R)

Wall Sit

Circuit 2

DB Romanian Deadlift

•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.

Forward Jump Shuffle

Curtsy Lunge

Circuit 3

•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.

Day 2- Lower Body

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