Name: Playbook - Sean Garner - W3 D4 Lower Body Sweat 😓
Uploaded: 2021-01-18T11:45:14.740Z
Duration: 30 min
Description: W3 D4 Lower Body Sweat 😓

This is the last training session of the week so we are going to push!

And NO, it’s not a typo...we are finishing today off with 10min of alternating step ups💪 
If you don’t want to do that go run stairs for 10min.

Let’s go!

 I am looking forward to seeing how you transform your body over the next 4 weeks and beyond!

These workouts are designed to be done in less than 30min so stay moving.

If you have any questions please feel free to reach out to me so that I know how I can best serve you🙏

Also, be sure to tag me @SeanGarner on Instagram so that I can keep up with your progress👊👍

Go crush it and become the best version of YOU!

Have an AWESOME day and talk soon!

Stand in front of a bench, leaving enough space to perform a lunge. Rest the top of your left foot on the bench behind you. This is the starting position.

Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor, keeping your core upright.

Stand back up to the starting position. Switch sides and repeat.

Rear Foot Elevated Split Squat

Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.

Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor. 

The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground).

Hold for the designated amount of time.

Hollow Body Hold

Lower 1

Hold dumbbells in front of your legs. Keep your shoulders back, and your knees slightly bent. This is your starting position. 

Push your hips back and lower the weights. Keep the weights close to your body.  Return to the starting position by driving your hips forward and standing up tall. 

Repeat for the designated number of reps.

Dumbbell RDL

Assume a side plank position, with your elbow below your shoulders. Your forearm is braced against the floor. Straighten your legs below your body, and keep your weight distributed between your feet and your elbow.  This is the starting position. 

Raise your hip off the ground and have your top arm reach down and round.

Return to the start as you drive your elbow back squeezing your shoulder blades.

Switch sides. Repeat.

Side Plank Reach Through

Lower 2

Keep your toes pointed forward as let your knee come forward and hip go back. 

Maintain good posture through the entire spine, keeping your head and chest up as you press the weight out.

Pause at the bottom of the motion, and then extend through the working leg to return to a standing position. That is one rep.

Repeat for the designated number of reps.

Lateral Squat Press Out

Lay on the floor with your feet flat and knees bent. This is the starting position.

Execute this movement by driving through the heel, extending your hips upward squeezing the glutes. Pause and then return to the starting position. 

Repeat for the designated number of reps. Switch legs. Repeat.

Dumbbell Hip Lift

Lower 3

Step up on a box mid-height (below knee height) with your right foot, followed by your left, then step down with your right foot, followed by your left. Switch the order and repeat starting with your left. That is the one rep.

Repeat for the designated number of reps.

W3 D4 Lower Body Sweat 😓

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