Name: Playbook - Nicole McCahan - W3/D1 Lower Body
Uploaded: 2023-02-17T01:59:57.113Z
Duration: 45 min
Description: W3/D1 Lower Body

Lower Body
Week 3 | Day 1

1. Squats (Bar)
3 sets X 10 reps 

2. Forward Lunges
3 sets X 8-10 reps each leg

3. RDLs (Bar)
3 sets X 10 reps

4. Pulse Hip Thrusts (Dumbbells)
3 sets X 10-15 reps

5. Calf Raises (3 ways)
3 sets X 8-10 reps each way

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Squats (Bar)

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position

8-10 reps on each side X 3 sets

Forward Lunges

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

RDLs (Bar)

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower half way down towards the ground and thrust back up to the top

Pulse 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
3 sets

W3/D1 Lower Body

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