Name: Playbook - Nicole McCahan - W2/D3 Lower Body
Uploaded: 2023-02-17T01:59:57.106Z
Duration: 45 min
Description: W2/D3 Lower Body

Week 2 | Day 3
Lower Body

1. Deadlifts (Bar)
3 sets X 10 reps

2. Stationary Lunges
3 sets X 8-10 reps (each leg)

3. Kickstand RDLs
3 sets X 10 reps (each leg)

4. Step Ups (Weighted)
3 sets X 10 reps (each leg)

5. Sumo Squats (Dumbbells)
3 sets X 10 reps

- Start with feet shoulder width apart
- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts (Bar)

- Step one leg back behind you
- Holding the dumbbells in each hand
- Drop your back knee to towards the ground
- Press through the front heel to push back to the top

8-10 reps on each leg X 3 sets.

Stationary Lunges

- Begin with dumbbells in each hand and step one leg back a little
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

10 reps on each side X 3 sets

Kickstand RDLs

- 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

8-10 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

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