Name: Playbook - Rachel Nicole - Lower Body Day
Uploaded: 2023-01-07T13:57:37.373Z
Duration: 45 min
Description: Lower Body Day

Description:
Tackle lower body from home with this killer leg and glute sesh. This workout is a mix of strength and endurance with some higher intensity moves that focus on explosive sets and compound movements that you’ll need  to slow down and have the opportunity to increase weight on like RDL. This is where you build up muscle 


Suggestions:
Allow rest between exercise of 30 seconds but dig deep on weighted exercises to challenge yourself to build strength and toned muscle.

Time to get our HR up and our body ready to tackle this workout!🙌🏼

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Alt Forward lunge

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Warmup

Complete each exercise before moving to the next taking min rest between exercises and 1 min rest at the end of each round. 

For 90 pop squats split the reps for 10 each side.

ALT Lateral Lunges w/ Bicep Curl

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- 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

1 1/2 Sumo Squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

90 Degree Pop Squats

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring DB leg curls

Lower Body Circuit

Lower Body Day

Cindy

Early morning workout before work! Didn’t want to but so glad I did!Heart rate up and I feel good😉

Lower Body Day

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