Name: Playbook - Mildred Sam Otuh - W4 D4 Lower Body
Uploaded: 2022-04-20T23:31:06.196Z
Duration: 45 min
Description: W4 D4 Lower Body

Begin with lower body warmup routine, then…

Complete the following supersets x 4 sets
Rest about 30 secs between supersets and 60 seconds between full sets

Superset 1
RDL x 12
Reverse hamstring plank x 30 secs

Superset 2
Goblet Squat x 12
Weighted glute bridge x 15

Superset 3
Glute bridge March x 12 each side
Calf raise x 12

Superset 4 mountain climbers x 20
Anterior tibialis raise x 12

Cool down
10 minute incline walk
Mobility routine
Foam roll

RDL 4 x 12
Reverse hamstring plank 4 x 20 secs

- 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

-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

W3-4 D4 Superset 1

Goblet squat 4 x 12
DB glute bridge 4 x 15

- 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

- 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

W3-4 D4 Superset 2

Glute bridge March 4 x 10 each side
Calf raises 4 x 10

*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

- 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

W3-4 D4 Superset 3

Mountain climbers 4 x 20
Anterior tibialis raise 4 x 10

- 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

- 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 D4 Superset 4

W4 D4 Lower Body

Rose

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

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!

W4 D4 Lower Body

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