Name: Playbook - Nicole McCahan - W3/D3 Lower Body
Uploaded: 2023-02-17T01:59:57.121Z
Duration: 45 min
Description: W3/D3 Lower Body

Week 3 | Day 3
Lower Body

1. Sumo Deadlifts
3 sets X 10 reps

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

3. Kickstand RDLs
3 sets X 8-10 reps (each side)

4. Side Lunges
3 sets X 6-8 reps (each side)

5. Pulse Hip Thrusts
3 sets X 10-15 reps

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo Deadlifts

- 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 (Dumbbell) (Plate)

- 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

8-10 reps on each side X 3 sets

Kickstand RDLs

- 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

- 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

W3/D3 Lower Body

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