Name: Playbook - Mildred Sam Otuh - W2 D1 Lower Body
Uploaded: 2022-09-08T01:21:34.341Z
Duration: 45 min
Description: W2 D1 Lower Body

Begin with lower body warmup, then…

Complete the following x 3 sets

Sumo squat x 25
Glute bridge x 20
Lateral step up x 12 each side
Split squat x 15 each side
Hamstring plank x 20 seconds
Butterfly sit-ups x 20

Cool down:
10 min walk
Static stretch + foam roll

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air sumo squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

*Reps per side*

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

Lateral step-ups

- Stand in a staggered stance
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Split squat

-Lie on your back with core braced and legs well past a 90 degree bend
-push through the heels, lifting the hips off from the ground and engaging the glutes and hamstrings.
-hold for desired time

Hamstring plank

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

W2 D1 Lower Body

Intro to Program

This was great! My legs feel like jello 💪🏻

Jessica

W2 D1 Lower Body

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