Name: Playbook - Rachel Nicole - Lower Body 🔥
Uploaded: 2023-01-07T13:57:37.324Z
Duration: 45 min
Description: Lower Body 🔥

Only had a set of 10s and still 🥵! Love it!

Brittney Howell

Killer work out!! Thanks for killing my legs and arms in a good way 💪

Bryana

Description:
A Lower Body Focused HIIT Day!

Equipment Needed:
Dumbells 


Notes: 
Focus on your breathing and form through each exercise of the circuit. 
On unilateral movements complete both sides before moving to the next set or exercise. Use minimal rest between exercises to push yourself and rest between rounds and complete as many rounds as possible for each AMRAP!

Walk/Jog/Run

7 min AMRAP

AMRAP=
As Many Rounds As Possible

Set a timer for 7 minutes and complete each exercise in the circuit before moving to the next. For unilateral exercises complete both sides before moving to the next exercise. Try to complete as many rounds as possible with proper form and taking rest as needed.

-Start in an Sumo Squat stance with feet right outside of shoulder width apart and toes pointed out. 

-Lower down into a squat with your legs at 90 degrees and keeping your heels on the ground. 

-While maintaining a squat raise up onto your toes slowly bringing  your heels off of the ground. 

-Lower your heels back to the ground slowly while still holding a squat. 

-Repeat for allotted rep count.

ISO Sumo Squat Calf Raise

- Hinge forward holding the dumbbell with two hands 
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell Good Morning

ALT Lateral Lunges w/ Bicep Curl

1 1/2 Jump Squat

7 Min AMRAP

- Holding a dumbbell in one hand at your shoulder lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbell back to your shoulder repeating the movement

Single Arm Dumbbell Thruster

DB Lateral Lunge to Suitcase Squat

-Take five high knee steps to the left and then 5 to the right and repeat for allotted rep range

5 Step Agility Shuffle

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace your core and alternately pull the dumbbells up and down with control
- Engaging your lats and mid back throughout the movement

Lower Body 🔥

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