Name: Playbook - Nicole McCahan - W3/D4 Lower Body
Uploaded: 2023-02-17T01:59:39.202Z
Duration: 45 min
Description: W3/D4 Lower Body

Week 3 | Day 4
Lower Body

1. Squats ( Dumbbells) (Goblet)
3 sets X 12 reps

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

3. Dumbbell Swings
3 sets X 10 reps

4. RDLs
3 sets X 10 reps

5. Side Lunges
3 sets X 8-10 reps (each leg)

BONUS Ab burn out (optional)
1. Plank Rotation
Till failure

2. Bicycle Crunches
Till failure

- Rack the dumbbells on your shoulders
- 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) (goblet)

- 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

1 lunge on each leg equals 1 rep.
8-10 reps X 3 sets

Forward Lunge

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

Dumbbell Swings

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

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 (weighted)

- Start in a forearm side plank
- Slow and controlled switch to the other arm keeping good plank form
- Keep switching from one side to the other till failure

Side Plank Rotations (forearm)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

W3/D4 Lower Body

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