Name: Playbook - Nicole McCahan - W1/D2 Lower Body
Uploaded: 2023-02-17T01:59:39.139Z
Duration: 45 min
Description: W1/D2 Lower Body

Week 1 | Day 2
Lower Body

1. Reverse Lunges (Weighted)
3 sets X 8-10 reps

2. Romanian Deadlift (RDL)
3 sets X 10 reps

3. Sumo Squats
3 sets X 12 reps

4. Hip Thrusts
3 sets X 15 reps

5. Calf Raises ( 3 ways)
2 sets X 10 reps each way

BONUS: Abs burn out (optional) 
1. Weighted Sit Ups
Till failure (TF)

2. Forearm Plank
Till failure (TF)

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position

8-10 reps on both sides 
3 sets

Reverse Lunges (Weighted)

- With a slight bend at the knee come down 
- Keep a neutral spine
- Reach shin height and pull back up
- Squeeze your glutes at the top

RDLs

- Stand in a wide toed out stance 
- Lower into a squat
- Stand up to full extension

Sumo Squats

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Hip Thrusts

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

3 ways:
- Toes Forward / 10 reps 
- Toes Outward / 10 reps 
- Toes Inward / 10 reps
2 sets

Calf Raises (3 ways)

- Holding the weight at your chest 
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Sit-Ups (Weighted)

- Elbows under shoulders 
- Keep entire body tight as you hold position for time

Forearm Plank

W1/D2 Lower Body

My first workout with you- very good and quick- perfect for at home!

W1/D2 Lower Body

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