Name: Playbook - Richelle Jesse - Lower Body
Uploaded: 2024-04-07T16:07:17.971Z
Duration: 40 min
Description: Lower Body

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge (each side)

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg and drive up using flute.
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge (each side)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge (band)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
Drive up with focus on glutes

Dumbbell sumo squat taps

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

Sumo squat with band

- With two dumbbells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

DB front rack squats

- 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

Lower Body

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