Name: Playbook - Sarah Hryniewicz - W4/D3 Lower Body
Uploaded: 2023-03-13T16:25:10.008Z
Duration: 45 min
Description: W4/D3 Lower Body

Focus on minimal rest between your sets! Because you aren't using much resistance and will be utilizing mostly bodyweight movements, make sure you're make the most out of every single rep- slow and controlled or powerful and explosive.

- feet about hip width apart (this will vary person to person, find what feels most comfortable to you)
-core engaged, chest lifted 
-lower down heavy on heels and mid foot 
-power back up to starting position

BW Squat

- Standing on band to created the desired amount of resistance 
- Palms face your body as you keep core engaged 
- Maintain a slight bend at the knee 
- Send hips back behind you 
- power back up to starting position

Banded RDL

- Start in standing set position 
- Drive one leg out to the side, drive through that heel and power right back to starting position

BW Lateral Lunge

- Feet about hip width apart 
-shoulder blades firmly on the ground, hands at your sides 
-send hips up towards the ceiling while keeping core engaged 
-lower down with control

BW Glute Bridge

- Split stance, one leg up on a bench/box/chair 
- Lower down, heavy on the heel of your front leg 
-Drive back to starting position

BW Bulgarian Split Squat

- Keep core engaged 
- Step up on bench/box/chair, heavy on the heel
-other leg come up, and step back down with that same leg

BW Step Up

W4/D3 Lower Body

W1/D1 Full Body

Def gonna feel that side plank burn at the end 😜

W4/D3 Lower Body

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