Name: Playbook - Shannon Helm - W6/D2 - Lower
Uploaded: 2023-01-05T05:33:29.413Z
Duration: 45 min
Description: W6/D2 - Lower

Superset 1
- DB sumo squats 3 x 15
- Fwd lunge with twist 3 x 10

Superset 2
- 1 1/2 Rep DB RDL 3 x 12
- Single arm overhead DB squat 3 x 8 ea

Superset 3
- Bulgarian lunges 3 x 10 ea
- DB hip thrust 3 x 16

- 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 feet shoulder width apart
- Press your hips back and lower weights until shin level
- Pull all the way up and press your hips forward 
- Repeat

1 1/2 Rep DB RDL

- Hold DB directly overhead
- Press hips back and lower down until 90 degrees
- Return to start and repeat

Single arm DB overhead squat

Superset 2

- Start with one foot on a bench and DB in both hands
- Lower down until 90 degrees
- Repeat

DB Bulgarian lunges

- 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 3

W6/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

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