Name: Playbook - Misael Echenique - W1/D1 Lower Body + Glutes
Uploaded: 2022-09-19T16:14:07.449Z
Duration: 45 min
Description: W1/D1 Lower Body + Glutes

Manny

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start with your back foot on a bench 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split squat

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back Half way and repeat

Glute bridge Pulses

Glute Bridge + Pulses

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

- Bend your left knee and keep your hips back. It should feel like you are trying to sit just one side of your lower body in a chair.
- Keep your chest up high

Lateral lunge (bodyweight)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

W1/D1 Lower Body + Glutes

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