Name: Playbook - Rosana Hernandez - W3/D1 Lower Body
Uploaded: 2021-01-18T11:46:11.021Z
Duration: 50 min
Description: W3/D1 Lower Body

I went up in my deadlift pretty easily lol

Matt

For lower body, we will focus on knee dominant and hip dominant exercises to work the anterior and posterior muscles of the legs. Make sure you are engaging your core with everything we do! Also, it’s okay to start with light weight until form is perfected. Compromising form and using weights that are too heavy can lead to imbalances or injury. I hope you guys enjoy!!

- Try to keep your feet from excessively turning out. 
- Make sure your knees are in line with your toes, not caved in 
- Inhale on the way down, exhale on the jump 
- Engage your core and squat down below parallel and use your arms to propel yourself in the air

Jump Squats

- Use a weight that becomes challenging in the last 2-3 reps, but does not compromise your form.
- Stand with feet about shoulder width apart.
- Start by bringing your hips back until your torso is almost parallel to the ground and keep your chin slightly tucked.
- Pull your shoulders back and down towards your hips. Make sure you are not shrugging or rounding.
- Your chest should be higher than your hips and your hips higher than your knees. 
- Engage your core and glutes to lift the weight and come to standing.
- Make sure you are not hyperextending (over arching your back) when you stand and thrust at the top 
- If you feel this in your quads or lower back, you are either rounding and arching or letting your knees come forward. Remember it is a hinge not a squat! Focus on bending at your hips, not your knees! 
- If done correctly, you will feel this mainly in your glutes and hamstrings. You should also feel this in your lats as they are engaged and helping to stabilize.

Romanian Deadlifts

- Use a weight that becomes challenging in the last 2-3 reps, but does not compromise your form.
- Stand with feet about shoulder width apart
- Hold a kettlebell or dumbbell at the center of your chest. Try to make sure you are not pressing it to your chest or shrugging your shoulders.
- Engage your core and squat down to below parallel by bringing your hips back while bending your knees. Try to avoid arching your back or leaning forward too much. Imagine sitting in a chair. Feel free to use a chair or box if needed! 
- Push up with the heels of your foot to come straight up 
- Make sure you are not excessively turning out your feet or letting your knees cave in. Knees should be in line with your feet.

Goblet Squats

- Use a weight that becomes challenging in the last 2-3 reps, but does not compromise your form.
- Hold a Kettlebell or dumbbell to the center of your chest
- Keep your feet pointing forward and step out into a lunge to the side with one foot. Bring your hips back as you bend your knees
- Keep your core tight the whole time and make sure you are not rounding your back, turning your foot out, or letting your knee cave in 
- Keep the leg that is not lunging super straight (you may feel a stretch in your groin area) 
- Push up with the heel of the lunging leg and come back to the starting position
- The reps are 12 on each side.

Lateral Lunges

- Start with no weight until you feel confident with your form. Then add a weight that is slightly challenging, but that you can still do perfectly.
- Point your foot and rest your toes on a bench or box 
- Place the foot of the leg that is lunging in a position that is not too far or close to the bench. Make sure your foot is pointing forward.
- Bring your back knee down as close to the ground as it can go without touching the ground while allowing the front knee to bend. 
- Make sure you are not rounding your back or leaning forward and your knee does not cave in. Keep your weight on the backside of your body. 
- Keep your core engaged and push up with your front heel to come straight up to the starting position.
- The reps are 12 on each side.

Rear Foot Elevated Split Squats

W3/D1 Lower Body

joanna avila

Ronda

Hi. I wasn’t sure if the 20 reps meant 10 on each leg for lateral lunges. Would help to have clear instructions on reps.

W3/D1 Lower Body

Community

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