Name: Playbook - Mildred Sam Otuh - W1 D4 Lower Body
Uploaded: 2022-04-19T17:57:52.846Z
Duration: 45 min
Description: W1 D4 Lower Body

Rose

Begin with the Lower Body warmup routine, then…

Complete the following supersets x 4

Superset 1
Squat to front lunge x 7 each side
Calf raise x 10

Superset 2
Mountain climber x 20
Glute bridge x 20

Superset 3
Split squat x 8 each side
Anterior tibialis raise x 10

Superset 4
Kneel to squat x 6 each side
Wall sit x 30 seconds

- Perform a squat
- From there, step into a forward lunge on each side 
- Return to starting position and repeat for desired reps
- Focus on full range of motion

Squat to forward lunge

- Push through the balls of your feet
- Engage your calves as you go up
-Slowly lower down, and repeat for the desired reps

Standing calf raise

W1-3 D4 Superset 1

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- 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

W1-3 D4 Superset 2

Dumbbell split squat 4 x 8 each side
Anterior tibialis raise 4 x 10 each side

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

- 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 D4 Superset 3

Kneel to squat 4 x 6 each side
Wall sit 4 x 30 secs

*Reps per side*
- From kneeling position
- Walk your feet up into a low squat position 
- Reverse movement back to kneeling

Kneel to squat

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

Wall sit (Bodyweight)

W1-3 D4 Superset 4

W1 D4 Lower Body

Thomas 

W1 D1 Upper Body

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

Gina

Lisa

W1 D2 Lower Body

W1 D3 Upper 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 D4 Lower Body

Community

More workouts from Mildred Sam Otuh