Name: Playbook - Mildred Sam Otuh - W3 D2 Lower Body
Uploaded: 2022-04-20T22:13:46.859Z
Duration: 45 min
Description: W3 D2 Lower Body

Complete lower body warmup routine, then…

Complete the following supersets x 4 sets

Superset 1
DB reverse lunge x 8 each side
Sumo squat x 10

Superset 2
Bulgarian split squat x 8 each side
Single leg glute bridge x 10 each side

Superset 3
Box step up x 10 each side
Anterior tibialis raise x 10

Superset 4
DB lateral lunge x 8 each side
Squatted calf raise x 10


Cool down
Mobility routine
5 mins foam roll

DB reverse lunge 4 x 8 each side
Sumo squat 4 x 10

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

W3-4 D2 Superset 1

Bulgarian split squat 4 x 8 each side
Single leg glute bridge 4 x 10 each side

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

W3-4 D2 Superset 2

Box step up 4 x 10 each side
Anterior tibilialis raise 4 x 10

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- 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

W3-4 D2 Superset 3

DB lateral lunge 4 x 8 each side
Squatted calf raise 4 x 10

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral goblet lunge

-Get into a squat position with dumbbells on each shoulder
-while in a squat, perform calf raises for desired reps

DB Squatted calf raise

W3-4 D2 Superset 4

W3 D2 Lower Body

Rose

Thomas 

W1 D1 Upper Body

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

W3 D2 Lower Body

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