Name: Playbook - Sandra (SOfit) - Workout 1- Lower Body + Abs
Uploaded: 2023-08-15T07:49:49.727Z
Duration: 60 min
Description: Workout 1- Lower Body + Abs

Luvvly

Mslira

Bella

this was one of the best lower body workouts i’ve had in a longggg time! I never really had structure in my workouts and this gave me just that! looking forward to tomorrow’s upper body! Love you Sandra !

Alyssa

It was tough 
But you didn’t include the amount of weight you were carrying

Glory Ochiche

Very intense, sweaty...can feel it in my lower body🔥

Mitchell

Today’s workout is focused on your hamstrings, glutes and Abs! Your hamstrings are the elevator to your glutes so always make sure you tap into those workouts! Hamstring strengthening exercises can improve overall leg strength, relieve lower back pain, and increase flexibility. In order to build strong, well sculpted legs you MUST target all the muscle groups! This workout will assist you today. 

Circuit 1: 3 rounds each 

1. Dumbbell RDL
2. Cable kickbacks 
3. Hyperextensions  
4. Hip Thrusts

Circuit 2: 3 Rounds each 
1. Russian Twist 
2. Up & Down Planks
3. Hollow Tuck crunches

Sprinter skips

Warm Up

Beginner 2 rounds 
Intermediate 3 rounds 
Advanced: 4-5 rounds

- Begin with dumbbells in each hand and your feet hip width apart. Start with a medium weight 
- Push your hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward. You should feel the pull in your hamstrings and glute contractions

Dumbbell RDL

- Get into position with your ankle straps hooked to the handle of the cables
- Go into a 90 degree angle, back straight and Push back and up with your foot and extend your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Support your upper back on a bench and have the barbell across your hips (Use a foam pad for support and to prevent bruising) 
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up, squeeze your glutes then return to starting

Barbell hip thrusts

Circuit 1: Superset

- Sit on your butt with legs and torso elevated
- Hold a Dumbbell or a weighted plate in your hands
- Twist the weight to the side touching the ground back and forth to both sides

Dumbbell Russian twist

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

- Start with your arms and legs extended 
- Bring your knees towards your chest 
- Extend your legs without touching them on the floor

Hollow body tuck

Circuit 2: Ab Finisher

Workout 1- Lower Body + Abs

Denise Aguiar

Quite a challenge🔥🔥....feeling the buuuurn!!!

Workout 2- Back + Biceps + Abs

Jenny

Totally challenging but worth the sweat!!🔥...feeling it in my shoulders mad!

Workout 3- Quads + Shoulders

My triceps are buuurninggg!🔥🔥...worth the early morning sesh

Workout 4- Chest + Triceps

Just what I needed after rest day...🔥🔥

Workout 5- Glutes + Hamstrings

My legs especially are on heat🔥🔥🔥...faya workout!! Worth the sweat!💪🏼

Workout 1- Lower Body + Abs

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