Name: Playbook - ROSIE ELIASON WELLNESS - W3/D4 LOWER BODY - Deadlift Focus + Core
Uploaded: 2022-10-27T18:27:17.401Z
Duration: 60 min
Description: W3/D4 LOWER BODY - Deadlift Focus + Core

In today's workout we will start with Sumo Deadlifts, move into some more lower body strength work and finish off with a bit of core/cardio.

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Stand on working leg with your other leg up on toes working as a stabilizer. 

Hold Dumbell in opposite hand as your working leg

Keep the dumbbell close to the body as you send the hips back, keeping a neutral spine 

Hinge until you feel a slight stretch in the hamstring, and then stand back up

Dumbbell B-Stance RDL

- 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 to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

Hinge Your Heart Out

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-Pulse for 1/4 rep at bottom range 
- Pull back up

Dumbbell 1 1/4 bulgarian split squat

- 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

Bulgarian Split Squats + Hamstring Curls

- 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

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

Toe taps

Plank Rotations

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