Name: Playbook - Shannon Helm - W3/D4 - Lower
Uploaded: 2023-01-05T05:33:29.372Z
Duration: 45 min
Description: W3/D4 - Lower

Superset 1
- Hip thursts on bench 3 x 20
- Goblet squats 3 x 20

Superset 2
- Single leg RDL 3 x 10 ea
- DB step ups 3 x 10 ea

Superset 3 
- Regular squat to sumo squat 3 x 10
- Prone leg raises on bench 3 x 12

- Start with your feet on the bench
- Lift your hips up and engage your glutes
- Lower down and repeat

Hip thrust on bench

- 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

- Hold DB in one hand
- Hinge at the waist and lower DB until about shin height
- Keep a slight bend in the knee 
- Engage glutes

Single leg RDL

- 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

- Start with feet hip width apart
- Press hips back and lower 90 degrees
- Return to start and step feet wide toes slightly pointed out
- Press hips back and lower to 90 degrees

Narrow to sumo goblet squat

Prone leg lifts

Superset 3

W3/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.

W3/D4 - Lower

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