Name: Playbook - Sierra Flint - W1/D2 Lower
Uploaded: 2023-04-02T14:29:11.117Z
Duration: 35 min
Description: W1/D2 Lower

Air Squats 15x3
Dumbbell Reverse Lunge 12x3

Lateral Lunge Bodyweight - 12x3
DB Sumo squat - 12x3

Skaters - 45 seconds x3
DB front rack squat - 12x3
Bridges - 15x3

Before beginning I recommend choosing a warm up from the warm up section of my channel!

After completing the workout I would love to know how it went for you and any feedback you may have!

You got this!

- Sierra

- 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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Superset 1

- 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

Goblet Hold Sumo Squat

Superset 2

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- Keep the dumbbells racked by your shoulders and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell front rack squats

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

W1/D2 Lower

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