Name: Playbook - Rachel Nicole - MONDAY- Lower Body | Cardio [home]
Uploaded: 2023-06-19T10:48:37.477Z
Duration: 60 min
Description: MONDAY- Lower Body | Cardio [home]

- 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

- 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

Warmup

- 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

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
-Repeat for allotted reps
-Complete on opposite side

Dumbbell Split Squats

for unilateral movements complete rep range for each side before moving to next exercise.

Pop Squats

Squat Curl to Press

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

DB Curtsy lunge

Circuit

LISS = 
Low Intensity Steady State Cardio

MONDAY- Lower Body | Cardio [home]

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