Name: Playbook - Nini Muñoz - Lower Body Burn 7
Uploaded: 2024-01-25T14:52:35.781Z
Duration: 60 min
Description: Lower Body Burn 7

-place barbell in a secure corner or use attachment base. 
-load up with some challenging weight 
-lift barbell, face a way and place it on your shoulder in a comfortable spot 
-position legs hip width apart, walk out and leaning against plates, finding a comfortable position to squat. 
-take your squat slow and controlled focusing on all around leg muscle. 

Targets quads, hamstrings and glutes

Landmine Hack Squat

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

- Stand tall and hold onto a stationary surface- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell hip abduction

-place barbell at your chest 
-take a step back at 45 degree angle to target the glutes 
-10 reps on each leg for one set

Landmine reverse lunges

-using a booty builder hip thruster machine, place your upper back on pad 
-place your feet hip width apart on platform 
-make sure when you thrust that your legs are at a 90 degree angle. 
-squeeze glutes as you thrust 
-on the 8th rep, hold thirst for 8 seconds 

*If booty builder machine is not available 
- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

-place a bosu ball at your feet, lay flat on back with arms at your side, place feet on top of ball
-raise body up into a bridge and roll bosu ball out and then towards you for 15 reps

Lower Body Burn 7

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