Name: Playbook - Sierra Flint - W1/D3 Lower Focus
Uploaded: 2023-04-02T14:29:11.169Z
Duration: 30 min
Description: W1/D3 Lower Focus

Don't think I'm going to be able to walk tomorrow! The good burn💥💥

Alisha

Elevated heel squats 15x3
Reverse Nordics 10x3
Squat jumps w/ kettlebell 12x3

Sumo deadlift 15x3
Reverse lunge 15x3

Good morning 15x3
Single leg hip thrust 15x3
DB hamstring curl 15x3
Weighted fire hydrants 15x3

Elevated heel goblet squat

Reverse Nordics

Jump squat to kettlebell jump squat

Triset

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- 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

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

- 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

Dumbbell Hamstring Curl

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants w/ weight

Giant set

W1/D3 Lower Focus

Sierra

W1/D1 Upper Focus

W1/D2 20 minute TABATA

W1/D4 HIIT & Core

Whewwwww great burn to start off the morning!

W1/D5 Full Body

W2/D1 Upper Focus

W2/D2 20 minute TABATA

W2/D3 Lower Focus

Such a great sweat! Almost finished with week 2 and feeling strong 💪🏼

W1/D3 Lower Focus

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