Name: Playbook - Mildred Sam Otuh - W5 D2 Lower Body
Uploaded: 2022-04-21T00:33:57.785Z
Duration: 45 min
Description: W5 D2 Lower Body

Begin with lower body warmup, then…

Complete the following supersets x 4 sets

Superset 1
Split squat  x 10 each side
Single leg RDL x 10 each side

Superset 2
Small box side tap x 10 each side
Elevated glute bridge x 15

Superset 3
Bulgarian split hop x 10 each side
Squatted calf raise x 10

Superset 4
DB curtsy lunge x 10 each side
Anterior tibialis raise x 12

Cooldown
5-10 minute low intensity cardio
Mobility routine
Foam roll

DB split squat 4 x 10 each side
Single leg RDL 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

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

W5-6 D2 Superset 1

Lateral step ups 4 x 10 each side
Elevated glute bridge 4 x 15

- Stand on top of a small bench or box with both feet.
- Lower yourself down and tap the ground on the side
-Drive back up through the heel
- Complete desired reps then repeat on the opposite side

Small box side step

- Lie on the floor with your back on the ground, knees bent, and feet on an elevated surface.
-Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated dumbbell glute bridge

W5-6 D2 Superset 2

Bulgarian split squat hop 4 x 10 each side
Squatted calf raise 4 x 10

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode and hop up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Bulgarian split squat hop

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

DB Squatted calf raise

W5-6 D2 Superset 3

Curtsy lunge 4 x 10 each side
Anterior tibialis raise 4 x 12

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

- 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

W5-6 D2 Superset 4

W5 D2 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!

W5 D2 Lower Body

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