Name: Playbook - Nini Muñoz - Lower Body Burn 3
Uploaded: 2024-01-25T14:52:35.766Z
Duration: 40 min
Description: Lower Body Burn 3

•Grab an appropriate DB and let’s squat! 
•Stand with feet hip width apart; DB down the center, squat and shoot up.

DB Squats

•Select and appropriate EZ bar
•Grab EZ bar with palms facing you 
•Stand with your feet hip width apart 
•Slight bend at the knees 
•Slowly lower the bar to your shins, glutes go out as if pressing an imaginary button behind you, grazing your shins. You will feel the stretch on your hamstrings. 
•Looking down at all times, creating a neutral spine 
•Come up and repeat 

•Note: This is not a squat, so you shouldn’t be bending your knees and squatting like one.

EZ Bar RDL’s

•Stand feet hip width apart and squat to tap floor alternating hands. 
•Both sides= 1 rep

Squat Taps

•Stand in a staggered stance, back straight, back leg is on toes; see it as your kickstand 
•Dumbbells at each hand, neutral grip 
•Drop down keeping front leg at a 90 degree angle and come straight up keeping a neutral spine. 
•All the work is being done with your front leg.

Dumbbell Split Squats

•Lay on your back with dumbbells at your hips
•Push through your heels bringing your hips up 
•Engage your glutes as you come up
•Lower back to starting position

Dumbbell hip truster

•Position yourself on all fours in plank position, hands stacked under your shoulders. 
•Keeping your abs engaged, bend your knees forming a 90 degree angle. 
•Perform shoulder taps while engaged in that position. 
•Side to side= 1 rep

Lower Body Burn 3

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