Name: Playbook - ROSIE ELIASON WELLNESS - W1/D1 LOWER BODY Squat Focus + Core
Uploaded: 2022-10-27T18:27:17.339Z
Duration: 60 min
Description: W1/D1 LOWER BODY Squat Focus + Core

- 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

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

Dumbell heel elevated narrow stance goblet squat

Legs Superset 1

- Lay on the floor with your legs bent and band around knees
-Roll barbell between hip and pubic bones 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Knee Banded Barbell Glute Bridge

- Place band around your feet 
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk

Legs Superset 2

3 movements. 40 seconds work, 15 seconds rest, 3 rounds!

- Lift your legs so your knees are directly over your hips
-press stability ball between one hand and opposite knee 
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Stability Ball Dead bug

- Place shins on stability ball and hands on ground in a plank
- tuck knees to chest

Stability Ball Tucks

-Come to a plank with forearms on a stability ball
- draw micro movements with your forearms

W1/D1 LOWER BODY Squat Focus + Core

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