Name: Playbook - Shannon Helm - W1/D4 - Lower
Uploaded: 2023-01-05T05:33:29.337Z
Duration: 45 min
Description: W1/D4 - Lower

Superset 1
- Staggered stance DB RDL 3 x 8 ea
- Goblet squats 3 x 12

Superset 2
- Single leg RDL to fwd lunge 3 x 8 ea
- Alt. DB setp ups 3 x 20

Superset 3
- Alt. DB lateral lunge 3 x 16
- Staggered stance DB goblet squat 3 x 8 ea

- Start with one foot slightly behind
- Lower DB to shin height
- Stand up and press hips forward

Staggered stance DB RDL

- Start with feet shoulder width apart
- Hold DB at chest level
- Press hips back and lower down until 90 degrees
- Stand back up and repeat

Goblet squat

Superset 1

- Hinge at the waist and lower DB to shin height
- Return to start and step forward
- Lower down until 90 degrees

Single leg RDL to forward lunge

- Start with DB at your sides
- Step up with the first foot
- Drive the opposite knee up towards your chest
- Lower down both feet and repeat on the opposite side

DB step ups

Superset 2

- Stand with feet hip width and DB in both hands
- Step laterally to one side and lower until 90 degrees 
- Opposite leg should be straight
- Push through your heel to stand up
- Repeat on the opposite side

Alt DB lateral lunge

- Start with one foot slightly behind 
- Press hips back and lower down until 90 degrees
- Press back up and repeat

Staggered stance squat

Superset 3

W1/D4 - 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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