Name: Playbook - Nicole McCahan - W1/D4 Lower Body
Uploaded: 2023-02-17T01:59:39.135Z
Duration: 45 min
Description: W1/D4 Lower Body

Week 1 | Day 4
Lower Body

1. Bulgarian Split Squats
3 sets X 8-10 reps (each side)

2. Squats (Dumbbell) (Goblet)
3 sets X 12 reps

3. Side Lunges
3 sets X 8 reps (each side)

4. Single Leg RDLs
3 sets X 8-10 reps (each side)

5. Hip Thrusts
3 sets X 10 reps

BONUS Ab burn out (optional)
1. Cross Body Crunch (straight to bent)
Till failure

2. Tuck Crunches ( Weighted)
Till failure

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

8-10 reps each side

Bulgarian Split Squats

- Step the feet just outside the hips
- Hold the dumbbells on your shoulders
- Push your hips back and keep your chest up as you come down
- Reach parallel and push through your heels to come up
- Knees should always stay in line with the feet and never go over them

Squats (Dumbbell) (Goblet)

- Start with your feet together 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
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- The knee should be in line with the foot and never bend pass the foot.

8-10 reps on each side.
Remember to do the same amount on each side.

Side Lunges (Weighted)

- Begin with dumbbell in one hand opposite from the leg you’re working.
- Lower dumbbell down while straightening your leg behind you

8-10 reps on each side

Single Leg RDLs

- 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

- Lying on your back with bent knees bring your elbow to your opposite knee
- Tighten your core as they meet then slowly going to start position
- Repeat that same motion but this time with a straight leg and a straight arm
- Tighten your core as they meet
- Alternate back and forth from bent to straight 

Work one side till failure and then try to get that exact same amount of reps on the other side.

Cross Body Crunches (straight to bent)

- Lying on your back with knees bent
- Hands by your ears and elbows out in front
- Tighten your core as you bring your knees and elbows to each other
- Back to starting position slow and controlled

W1/D4 Lower Body

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