Name: Playbook - Rachel Nicole - Strength + Accessory
Uploaded: 2023-01-07T13:57:37.636Z
Duration: 50 min
Description: Strength + Accessory

Not sure I’m going to be able to walk tomorrow! 🔥

Brittney Howell

Description:
Strength meets accessory work with this lower body session. We are building strong legs and glutes with these movements. 

Suggestions:
If you don’t have a hip circle or resistance band for the lateral walks, you can still do them without. 
Looking to really challenge yourself? Opt for increasing the weight on your RDLs and reaching for a bar instead of the dumbbells.
On unilateral exercises perform allotted rep range for both sides.

- 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

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
-Repeat on opposite side
-Complete desired rep range

Alternating Lateral Lunge (bodyweight)

Side to Sides

Warmup

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- From a standing photo on with feet hip width apart lunge one leg forward then bring your leg back to center and then into a backwards lunge. 
-This = 1 count/rep

Swing Lunge

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell Goblet Squat

Banded Lateral Walk

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

- 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

Seated Leg Abductors

Strength + Accessory

Yohana Lara

Jessica

Do we go up in weight for each set? 
Also move/machines to improvise is we don’t have the ones shown as you are doing :) 
Otherwise a kickass workout and guide so far!

Legs + Glutes

Lauren McNaughton

I loved this workout! My glutes are definitely going to feel that tomorrow.

Angie

I love this workout! Been awhile since being in the gym and this one burned!

Jodi

Glute Builder

My lower body feels bullied. 😂😂 Wow. This was terrible but so good!

Wow!!! Just wow! I blame you if I can’t walk tomorrow 👀

Strength + Accessory

Community

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