Name: Playbook - Miranda Criner - Dumbbells and Pulses - Lower Body
Uploaded: 2024-01-11T20:43:45.664Z
Duration: 45 min
Description: Dumbbells and Pulses - Lower Body

We’ve got another dumbbell and pulses to work! This time, we are focusing on the lower body, baby! 🔥

We have five exercises (one exercises repeats itself - we work the right side and switch to the left side). 

We will work for reps for each exercise the first three rounds! The fourth round we’ll be working to failure! 

Rest :45-2:00 minutes between each round! You’ve got this thing!!

Remember to warm up:
:30 seconds high knees
:10 seconds rest
:30 seconds jumping jacks
:10 seconds to rest
:30 seconds mountain climbers
:10 seconds to rest
:30 seconds side plank 
:10 seconds rest
:30 seconds side plank (other side)
:10 seconds to rest

And cool down for 8-10 minutes once done!

- Stand in a wide toed out stance 
- Lower into a squat and bring yourself up halfway and lower back down
- drive all the way back to the top to starting position
- repeat for reps or time

Sumo squat pulses

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- drive through heel returning only halfway to starting position and bring back down
- Return to the starting position by extending your hip and knee

Lateral lunge + pulses

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band 
-bring legs in halfway and press against the band again and back to starting
- lower hips back to the ground 
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction + Pulse

- from a standing position step your left leg back so your are in a split stance
- hold a kettlebell or dumbbell in left hand (you can hold one in each hand for more of a challenge)
- slowly lower down until your front leg is at a 90 degree angle 
- drive up through the front heel heel halfway up to starting and bring back down (pulse)
- drive through the front heel and bring all the way back to standing 
- stay in split stance and repeat for reps or time

Split squat with Pulses

Dumbbells and Pulses - Lower Body

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