Name: Playbook - Shannon Helm - W1/D2 - Lower
Uploaded: 2023-01-05T05:33:29.323Z
Duration: 45 min
Description: W1/D2 - Lower

Superset 1
- DB front rack squats 3 x 10
- Bulgarian lunges 3 x 10

Superset 2
- DB RDL 3 x 12
- DB swings 3 x 20

Superset 3
- Alt goblet cossack squats 3 x 16
- Ice skaters with hop 3 x 20

- Start with feet shoulder width apart
- Hold DB at your shoulders
- Press your hips back and lower down until 90 degrees

DB front rack squats

- Start with one foot on a bench and DB in both hands
- Lower down until 90 degrees
- Repeat

DB Bulgarian lunges

Superset 1

- Start with feet shoulder width apart and DB at your sides
- Hinge at your hips keep a slight bend in your knee
- Lower weights to shin level
- Stand up and press your hips forward

DB RDL

- Start with feet slightly wider than hip width
- Hold the DB in front of you
- Hinge at the hips with a slight bend in the knee and swing the DB between your legs
- Swing the DB forward and press your hips forward

DB swings

Superset 2

- Start with feet wide and DB at chest level
- Lower down to one side until 90 degrees while keeping the other leg straight
- Return to start and repeat on the opposite side

Cossack squat

- Jump laterally and immediately jump up
- Repeat on the opposite leg

Ice skaters with hop

Superset 3

W1/D2 - Lower

Elizabeth Castro

For just getting back into working out this was what I needed. Thank you. Can’t wait for my next workout.

Cavi

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