Name: Playbook - Shannon Helm - W6/D4 - Lower
Uploaded: 2023-01-05T05:33:29.422Z
Duration: 45 min
Description: W6/D4 - Lower

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

Superset 2
- Single leg RDL 3 x 10 ea
- Reverse lunge 3 x 10 ea

Superset 3
- Single arm overhead DB squat 3 x 10 ea
- Prone leg lifts on bench 3 x 16

- 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 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 2

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

Single arm DB overhead squat

Prone leg lifts

Superset 3

W6/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.

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/D2 - Lower

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

More workouts from Shannon Helm