Name: Playbook - Sandra (SOfit) - 60 mins Lower body burn
Uploaded: 2023-03-07T22:32:26.073Z
Duration: 60 min
Description: 60 mins Lower body burn

My babes, you do not need a million different exercises to see results. If your goal is to ‘build’ and gain muscle, focus on progressive overload when lifting. You need good structure, foundational movements and patience (it takes timeeeee).

My workout today was exactly 5 exercises with the focus on progressive overload, intensity and load.

⇨ WORKOUT FOR TODAY
1️⃣Deficit reverse lunges 
2️⃣B-stance RDL
3️⃣Dumbbell Pulse sumo squat
4️⃣Dumbbell Split Squat
5️⃣Goblet Squat 

Dumbbell weight used: 12kg (your weights will differ from mine) start with weights that are light to medium heavy then work your way up

- 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

- Begin with your dumbbell in hand and feet hip width apart
- Lower dumbbell down while straightening your leg behind you

Dumbbell single leg RDL

- 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 
- pulse down twice and Stand up to full extension then repeat

Dumbbell sumo squat with pulse

- Stand in a stager stance, one leg resting comfortably on a bench, with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

60 mins Lower body burn

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