Name: Playbook - Shalena Guntle - W1/D2 Lower body 🥵
Uploaded: 2022-12-15T04:14:37.457Z
Duration: 30 min
Description: W1/D2 Lower body 🥵

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- 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 (left)

Cable glute kickback (right)

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Lay on the floor 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

- lay on the floor with your knees bent and hands behind you
- Keep your core engaged to avoid arching through your lower back
- Alternate touching toes to the floor

Toe taps

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

W1/D2 Lower body 🥵

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