Name: Playbook - Mildred Sam Otuh - W1 D1 Lower Body
Uploaded: 2022-09-08T01:21:34.326Z
Duration: 45 min
Description: W1 D1 Lower Body

This was great! My legs feel like jello 💪🏻

Jessica

Gabriela Thyrso

Estela Garcia

Begin with lower body warmup routine, then…

Complete the following x 3 sets
Rest minimally between each exercise and 1 minute between sets

Body weight squat x 20
Single leg squat x 12 each side
Standing calf raise x 15
Walking lunges x 15 each side
Sumo squat pulses x 20
Curtsy lunge x 10 each side
Wall sit x 20 secs

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

-Roll your shoulder blades back and keep your back straight.
-Keep your weight centered over the ball of your foot, your upper body erect, and your head facing forward.
-Raise the non-supporting foot from the floor slightly.
-Lower slowly to a squat position by hinging your hips back, keeping the knee of the supporting leg centered over the ball of the foot. 
-Your gaze should be in front of you with your neck and spine in a neutral position.

Single leg squat

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight standing calf raises

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
*Reps per side*

Body weight walking lunges

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position.
-Alternate legs

Curtsy lunge (Bodyweight)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

W1 D1 Lower Body

Community

More workouts from Mildred Sam Otuh