Name: Playbook - Sean Garner - W4 D2 Lower Body / Core
Uploaded: 2022-11-15T19:51:51.355Z
Duration: 30 min
Description: W4 D2 Lower Body / Core

Work those wheels with today’s lower body and core training session!

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!

Lower your body into a squat position, keeping your head up and torso straight, and pushing your knees out. Drive through your heels to push yourself back up in to the starting position.

Repeat for the designated number of reps.

Dumbbell Front Squat

Assume an elbow plank position, with your toes on a sliding surface. i.e., towel, valslides. This is the starting position. 

Using the tension of your forearms against the floor, push your body backwards and then pull your body forward in a sawing motion. Remember to keep your core engaged and your back straight.

Repeat of for the designated number of reps.

Body Saw

Grab the weight, and transfer your weight to your left leg. This is the starting position.

By moving your right leg back and up, allow your hip to hinge over the left leg, until you feel the stretch along the back of your leg. Move back up to standing, squeezing the glutes at the top of the movement. 

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

Single Leg Deadlift

Lower 1

Hold a pair of dumbbells at arm’s length next to your thighs. Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees. 

Next, swing the dumbbells behind you while pushing your hips and hamstrings back as far as you can. Do this until your trunk is parallel with the floor while keeping your knees soft and a slight natural arch in your back. (You should feel a stretch in the backs of your thighs.) 

Explosively thrust your hips forward and come to a full stand, squeezing your glutes at the top of the movement. At the same time, swing your arms forward until they’re in front of your chest. That’s 1 rep.

DB Skier Swings

If you don’t have a slider use a towel on a tile or hardwood floor.

Also can use a paper plate on a carpet or rug.

Begin on the floor laying on your back with your feet on top of the sliders. 
This will be your starting position.

Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet. Flex the knees, pulling the sliders as close to you as you can, contracting the hamstrings. After pausing, return to the starting position.

Repeat for the designated number of reps.

Slider Leg Curl

Crouch down with hands in front of you shoulder width apart and feet behind you with hips up in the air and eyes forward. Keep knee of the ground. This is the starting position. 

Crawl forward starting with your right hand with your left foot following with the left hand and the right foot. Complete 1/2 of the  designated distance and return to the initial position crawling backwards.

Complete the designated distance or time.

Bear Crawl Forwards / Backwards

Lower 2

Begin standing with your feet shoulder width apart and your hands at your sides.
Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.

Walking Lunges

Place 2 cones 10 yards apart and sprint back and forth for the amount of reps or times stated.

10 Yard Shuttle Sprint

Position yourself on the ground with your weight being supported by your toes and your hands. Your arms should be fully extended below the shoulder. This is the starting position. 

Hold this position, keeping your body straight at all times. 

Complete for the designated amount of time.

Full Plank

Lunge, Sprint and Core

W4 D2 Lower Body / Core

Pretty incredible how you can be humbled after 2 weeks with no lift. Awesome workout! I feel like I’ve accomplished something, not like I’ve just gone through the motions like I’ve been feeling for some time. Thanks!

Ross

Dustin

It took me a while to figure out what weights to use, but it kicked my butt. Thanks!

W4 D2 Lower Body / Core

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