Name: Playbook - Mildred Sam Otuh - W1 D2 Lower Body
Uploaded: 2022-04-20T22:35:21.591Z
Duration: 45 min
Description: W1 D2 Lower Body

Dripping sweat. Superset dumbbell glute bridge after the glute bridge marches 😅

Gina

Lisa

Begin with lower body warmup routine, then…

Complete 4 sets of the following supersets

Superset1
Goblet squat x12
Squatted calf raise x 10

Superset 2
Romanian deadlift x 12
Tibialis raise x 10

Superset 3
DB forward lunge x 14 each side
Glute bridge March x 20

Superset 4
Small box front tap x 10 each side
DB hip thrust x 15

Coodown
10 mins incline walk
5 mins of foam roll + mobility

Goblet squat 4 x 12
Squatted calf raise 4 x 10

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-Db or Bodyweight
-Get into a squatted position
-Perform calf raises while remaining in a squatted position for desired reps

Squatted Calf Raise

W1-3 D2 Superset 1

Romanian deadlift 4 x 12
Anterior Tibialis raise 4 x 10

- Start with a DB in each hand
- Draw the shoulders back with spine straight and neutral.
-Push the hips back and slowly lower the dumbbells towards your feet as far as your range of motion will allow.
- When your hamstring is fully stretched, drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian deadlifts

- Lean against a wall.
-Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Anterior Tibialis raise

W1-3 D2 Superset 2

DB Forward lunge 4 x 14 each side
Glute Bridge March 4 x 20

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Dumbbell forward lunges

*Reps per side*

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge march

W1-3 D2 Superset 3

Small box front tap 4 x 10 each side
DB hip thrust 4 x 15

*Reps per side*
-Stand on a small box or bench
-Tap one foot down to the floor maintaining a neutral spine and slightly squatted position
-Complete desired reps and then repeat on the other side

Small box front tap

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Dumbbell Hip Thrust

W1-3 D2 Superset 4

W1 D2 Lower Body

Rose

Thomas 

W1 D1 Upper Body

W1 D3 Upper Body

W1 D4 Lower Body

For those who’ve made it this far, go for shorter recovery for a challenge!

Rebekah

W1 D5 Full Body

Getting strong. Great workout I love it 💪🏾🔥🔥🔥

Mumu

W2 D1 Upper Body

W2 D2 Lower Body

W2 D3 Upper Body

W2 D4 Lower Body

W2 D5 Full Body

W3 D1 Upper Body

W3 D2 Lower Body

The buildup at this point in the program still delivers a great challenge. Well put together!

W1 D2 Lower Body

Community

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