Name: Playbook - ROSIE ELIASON WELLNESS - W2/D1 LOWER BODY - Deadlift Focus + Conditioning
Uploaded: 2022-10-27T18:27:17.363Z
Duration: 60 min
Description: W2/D1 LOWER BODY - Deadlift Focus + Conditioning

In today's workout you will start with your deadlifts which is your main lift for today. 
From there you will move into some accessory strength work and finish with some sweaty high intensity movements. 

HAVE FUN!!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

1 B-stance RDL + 1 Curtsy Lunge = 1 rep.

Complete 10 reps per leg.

Dumbbell b-Stance RDL to Curtsy Lunge

1 Sumo Deadlift + 1 Squat = 1 rep. Complete 10 per set. 

- 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
-hinge at hips to move into a Sumo RDL

Dumbbell sumo deadlift to squat

Glutes On Fire

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Hamstring Curls

Complete 15 per side each set. 

-place band above knees 
-anchor your self on a wall or rig
- raise leg to the side

Band Standing Hip Abduction

Hamstrings + Abductions

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Box Jumps + Slams

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