Name: Playbook - Shannon Helm - W5/D4 - Lower
Uploaded: 2023-01-05T05:33:29.405Z
Duration: 45 min
Description: W5/D4 - Lower

Superset 1 
- DB RDL to front rack squat 3 x 12
- Prone leg lifts on bench 3 x 15

Superset 2
- Staggered stance RDL 3 x 10
- DB step ups 3 x 12 ea

Superset 3
- Single leg DB hip thrusts 3 x 12
- Fwd lunge with DB twist 3 x 16

- 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 move the DB to your shoulders
- Lower down until 90 degrees

DB to RDL squat

Prone leg lifts

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 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

- 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

- 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

W5/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.

W5/D4 - Lower

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