Name: Playbook - Shannon Helm - W5/D2 - Lower
Uploaded: 2023-01-05T05:33:29.396Z
Duration: 45 min
Description: W5/D2 - Lower

Superset 1
- DB goblet squats 3 x 15
- Reverse lunges 3 x 10 ea

Superset 2
- DB RDL 3 x 15
- DB lateral lunges 3 x 10 ea

Superset 3
- Hip thrust on bench 3 x 20
- Single leg RDL 3 x 10 ea

- 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

- Start with feet shoulder width apart and DB at your shoulders
- Step back and lower to 90 degrees
- Return to start and repeat

DB reverse lunge

Superset 1

- Start with feet shoulder width apart and DB at your sides
- Hinge at your hips keep a slight bend in your knee
- Lower weights to shin level
- Stand up and press your hips forward

DB RDL

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

DB lateral lunges

Superset 2

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

Hip thrust on bench

- 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

Superset 3

W5/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.

W5/D2 - Lower

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