Name: Playbook - Nicole McCahan - W4/D2 Lower Body
Uploaded: 2023-02-17T01:59:39.226Z
Duration: 52 min
Description: W4/D2 Lower Body

Week 4 | Day 2
Lower Body

1. Step Ups (weighted)
3 sets X 10 reps (each leg)

2. Hip Thrusts (weighted)
3 sets X 12-15 reps

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

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

5. Sumo Squats
3 sets X 10 reps

BONUS Ab burn out (optional)
1. Bird Dogs
Till failure (each side)

2. Flutter Kicks
Till failure

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

10 reps on each leg X 3 sets

You can modify this exercise by not holding any weight.

Step Ups (weighted)

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

You can modify this exercise by not using any weight.

Hip Thrusts (weighted)

- 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 one leg and 8-10 reps on the other 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

- Stand in a wide toed out stance 
- Rack the dumbbells on your shoulders
- Lower into a squat, keep the back straight
- Stand up to full extension

Sumo Squats

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird Dogs

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

W4/D2 Lower Body

My first workout with you- very good and quick- perfect for at home!

W4/D2 Lower Body

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