Name: Playbook - Shannon Helm - W2/D4 - Lower
Uploaded: 2023-01-05T05:33:29.355Z
Duration: 45 min
Description: W2/D4 - Lower

Superset 1
- DB RDL to front rack squat 3 x 10
- DB hinge lunge 3 x 8

Superset 2
- Staggard stance RDL 3 x 10 ea
- Single arm overhead DB squat 3 x 8

Superset 3
- Drop squats 3 x 15
- DB hip thrusts 3 x 15

- Hinge at the waist and lower DB to your shins
- Pull the DB up and press your hips forward
- Bring DB to your shoulders
- Press your hips back and lower down 90 degrees

DB RDL to squat

- Start with DB at your sides
- Step forward with first leg and lower down to 90 degrees
- Return to start and immediately step back
- Lower down to 90 degrees and repeat

DB hinge lunge

Superset 1

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

Staggered stance DB RDL

- Hold DB directly overhead
- Press hips back and lower down until 90 degrees
- Return to start and repeat

Single arm DB overhead squat

Superset 2

- Jump your feet wide
- Press your hips back and lower down
- Jump your feet close together to return to start

Drop squats

- Start with back on bench and knees at 90 degrees
- Hold the DB on your hips
- Lower down towards the ground
- Press hips up and squeeze glutes

DB hip thrust

Superset 3

W2/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

William

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