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 😅

W1 D4 Lower Body

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