Name: Playbook - Nini Muñoz - Lower Body Burn 4
Uploaded: 2024-01-25T14:52:35.770Z
Duration: 45 min
Description: Lower Body Burn 4

Let’s target that lower body to build strength and size. “Vamos!”

•Stand at standardized squat position; feet hip width apart, toes 45 degree angle 
•Drop it low and push up through your heels
•Slow and controlled 

Note: Reps depend on the weight you are using

Squat Rack

- Place dumbbell in hands and down the center 
- Push your hips back as you lower down 
- Reach parallel and come back up

Note: Took it a bit faster on this one; You can slow down the movement.

Using a heavier DB, shrugging my shoulders for this one, legs open wider than standard squat, pushing off with heels and shooting straight up working the glutes.

Single Dumbbell Squats

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

Dumbbell Step Ups

•Hold dumbbell by each end at your chest and take right leg forward and squat; repeat backwards 

Front and back=one rep

Dumbbell Step Squats

•On your knees, hold dumbbell at your hips, dip down barely touching your calves and thrust up.

Kneeling Hip Thrusts

•Place a dumbbell in front of you at your feet. 
•Sit on the floor, take your arms back, shoulder width apart, placing hands with fingers facing you. 
•Bend your knees and bring them up to your chest and back down in a crunch movement alternating sides of the dumbbell.

Lower Body Burn 4

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