Name: Playbook - Nini Muñoz - Lower body burn 6
Uploaded: 2024-01-25T14:52:35.778Z
Duration: 45 min
Description: Lower body burn 6

Let’s target our quads, glutes and hamstrings with this 45 min. lower body sesh 🔥

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- 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

Dumbbell RDL

-get into squat position with one dumbbell in hands 
-in squat position walk forward 8-10 steps and return in reverse

Dumbbell crab walks

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

If working with heavy weight, less reps 8-10
Lighter weight, more reps 10-12

Dumbbell split squats

-lay on mat to perform hip thrust 
-raise one leg 
-vertically, place dumbbell on leg that stays on floor 
-raise yourself up to perform a single leg hip thrust; push yourself off with your heel

Dumbbell Single leg hip thrust

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Lower body burn 6

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