Name: Playbook - Nicole McCahan - W2/D2 Lower Body
Uploaded: 2023-02-17T01:59:39.154Z
Duration: 45 min
Description: W2/D2 Lower Body

Week 2 | Day 2
Lower Body

1. Step Ups (Weighted)
3 sets X 10 reps (each side)

2. Sumo Squats
3 sets X 12 reps

3. Dumbbell Swings
3 sets X 12 reps

4. Pulse Squats
3 sets X 8-10 reps

5. Sumo RDL
3 sets X 10 reps

BONUS Ab burn out (optional)
1. Mountain Climbers
Till failure

2. Straight Leg Crunches (weighted)
Till failure

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the bench (or stool) and push through your heel to stand up
- Bring the other leg up
- Step down and repeat

10 reps on each side X 3 sets

Step Ups (Weighted)

- Begin with feet wide and toes slightly pointed out
- Rack the weights onto your shoulders
- As you squat down imagine your back sliding down a wall.
- Press through your heels to stand back to the top.

Sumo Squats

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell Swings

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
- Then press back up to the top pushing through your heels

Pulse Squats

- Begin with a wide stance and toes point outward
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Sumo RDL

- 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

- Begin by lying on your back with legs and arms straight up holding a dumbbell 
- Roll your shoulders off the floor and crunch the dumbbell up towards the feet
- Lower back down

W2/D2 Lower Body

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