Name: Playbook - Raquel Santos - OUTDOOR LOWER BODY (Thurs 1/5)
Uploaded: 2024-03-21T05:32:58.670Z
Duration: 60 min
Description: OUTDOOR LOWER BODY (Thurs 1/5)

Kate Spaschak 

1️⃣ WARM UP
- Jumping Jack to pop squat - 2-3x25
- Air squat - 2-3x25

2️⃣ SUPERSET
- Bulgarian split squat - 3x12-15 each side 
- Explosive single leg deadlift - 3x12-15 each side 
*Do both moves on right side first before switching to left side 

3️⃣ TRISET
- Curtsy to reverse lunge - 3x10-12 each side 
- Squat jump to toe touches - 3x10-12
- RDL to suitcase squat - 3x15-20

4️⃣ TRISET
- Weighted sumo squat jump - 3x20
- Plank to squat pulse - 3x15
- Diagonal squat steps (mini band optional) - 3x20-30 (10-15 each side)

5️⃣ TRISET
- DB lateral lunge - 3x15 each side 
- DB single leg deadlift - 3x15 each side 
*Do both moves on right side first before switching to left side 
- Weighted kickback to fire hydrant - 3x15-20 each side 

6️⃣ CORE FINISHER
- Alternating jackknives - 3x20 (10 each side)
- Knee crunch to v-up - 3x10

Jumping Jack to pop squat

- 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

Warm up

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Explosive single leg deadlift

Superset

Curtsy to reverse lunge

Squat jump to toe touches

RDL to suitcase squat

Triset

Weighted sumo squat jump

Plank to squat pulse

Diagonal squat steps (mini band optional)

- Place your feet hip-width apart, and dumbbells at your sides
- 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

Dumbbell lateral lunge

Dumbbell single leg deadlift

Weighted kickback to fire hydrant

Alternating jackknives

Knee crunch to v-up

Core Finisher

OUTDOOR LOWER BODY (Thurs 1/5)

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

OUTDOOR LOWER BODY (Thurs 1/5)

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