Name: Playbook - Shannon Helm - W3/D2 - Lower
Uploaded: 2023-01-05T05:33:29.364Z
Duration: 45 min
Description: W3/D2 - Lower

Superset 1
- DB sumo squats 3 x 12
- Alt. forward lunge with twist 3 x 20

Superset 2
- Staggered stance DB RDL 3 x 10 ea
- DB hip thursts 3 x 15

Superset 3
- DB lateral lunge 3 x 8 ea
- Ice skaters with hip 3 x 20

- Start with feet wide and toes slightly pointed out
- Hold the DB in front of your thighs
- Press your hips back and lower down until 90 degrees
- Return to start and repeat

DB sumo squat

- Hold DB in front of your chest
- Step forward with your first foot and lower down until 90 degrees
- Twist over your knee
- Return to start and repeat with the opposite leg

Fwd lunge with twist

Superset 1

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

Staggered stance DB RDL

- 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 2

- Start with DB at your sides
- Step laterally and lower down until 90 degrees
- Return to start and repeat

DB lateral lunge

- Laterally jump to one side and immediately hop up
- Repeat on the opposite side

Ice skaters with hop

Superset 3

W3/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.

W3/D2 - Lower

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