Name: Playbook - Shannon Helm - W4/D2 - Lower
Uploaded: 2023-01-05T05:33:29.380Z
Duration: 45 min
Description: W4/D2 - Lower

Superset 1
- DB front rack squats 3 x 12
- Bulgarian lunges 3 x 10 ea

Superset 2
- Staggered stance RDL 3 x 10
- DB swings 3 x 20

Superset 3
- Alt. goblet cossack squat 3 x 16
- Single leg DB hip thrust 3 x 10

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

Staggered stance 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

- Place your back on a bench with a weight on your hip
- Bend your knee 90 degrees
- Lower down and press up 
- Engage glutes and hamstring

Single leg DB hip thrust

Superset 3

W4/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

William

W1/D1 - Upper and core

W1/D2 - Lower

Michele Beaman

W1/D3 - Upper & core

W1/D4 - Lower

W2/D1 - Upper & core

W2/D2 - Lower

W2/D3 - Upper & core

W2/D4 - Lower

W3/D1 - Upper & core

W3/D2 - Lower

W3/D3 - Upper & core

W3/D4 - Lower

W4/D1 - Upper & core

W4/D3 - Upper & core

W4/D4 - Lower

W5/D1 - Upper & core

W5/D2 - Lower

W5/D3 - Upper & core

W5/D4 - Lower

W6/D1 - Upper & core

W6/D2 - Lower

W6/D3 - Upper & core

W6/D4 - Lower

W4/D2 - Lower

More workouts from Shannon Helm