Name: Playbook - Misael Echenique - W3/D1 Lower Body + Glutes
Uploaded: 2022-09-19T16:14:26.664Z
Duration: 45 min
Description: W3/D1 Lower Body + Glutes

- Stand with feet shoulder width apart 
- Lower in to the bottom of a squat pushing your hips back and down
- take a step to your side and do another squat

Air squats (close to wide)

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

Box step up

- 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 
- Hold position

Glute bridge Hold

Glute bridge + Hold

- 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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower half way down and come back up
- Lower back does not touch the floor

Single leg glute bridge pulses

Single leg glute bridge + Hold

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension, go back down and come all the way up = 1 Rep

Squat Half/Full

- 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

- Lying face up with knees bent and feet flat on floor
- Curl head and shoulders off the floor engaging core
- At the top twist your torso one direction
- Return to starting position under control
- return up and twist opposite direction

Sit up twist

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side