Name: Playbook - Sierra Flint - Bodyweight only lower focus
Uploaded: 2023-05-23T02:04:48.477Z
Duration: 45 min
Description: Bodyweight only lower focus

For all unilateral moves: switch sides halfway through said time

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Compound Set

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge body weight

- From kneeling position
- Walk your feet up and stand
- Reverse movement back to kneeling

Kneel to stand

Superset

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

-Stand tall
-Lift leg out to side and control back down

Bodyweight only lower focus

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