Name: Playbook - Nicole McCahan - W2/D1 Lower Body
Uploaded: 2023-02-17T01:59:57.099Z
Duration: 45 min
Description: W2/D1 Lower Body

Week 2 | Day 1
Lower Body

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

2. Squats (Dumbbells) (Plate)
3 sets X 10 reps

3. Single Leg RDLs
3 sets X 6-8 reps (each leg)

4. Hip Thrusts (Bar)
3 sets X 10-12 reps

5. Kettlebell Swings
3 sets X 10 reps

-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

- Rack the dumbbells on your shoulders
- Place your heels on the plate shoulder width apart
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Squats (Dumbbells) (Plate)

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip Thrusts (Bar)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

W2/D1 Lower Body

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