Name: Playbook - Shalena Guntle - W1/D1 Lower body🥵
Uploaded: 2022-11-07T18:22:33.646Z
Duration: 45 min
Description: W1/D1 Lower body🥵

- Lay on the bench with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with band abduction

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Repeat with other leg

Single leg glute bridge w/ band

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- With a single Kettlebell in hand perform a single leg RDL 
- Repeat for desired reps and on opposite leg

KB RDL into leg lift (single arm)

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. jackknifes

Stair master

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W1/D3 Kettlebell full body 🔥

W1/D4 15-15-15

W1/D5 Active Rest Day 🍂

W1/D6 Full boddyyy 🔥

W1/D7 Active Rest Day 🍂

Such a good workout to ease back into arm day!

W1/D1 Lower body🥵

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