Name: Playbook - Sierra Flint - W2/D2 Lower
Uploaded: 2023-04-02T14:29:11.144Z
Duration: 40 min
Description: W2/D2 Lower

Front rack squats 10x3
Air squat 20x3

Side lunge + unilateral press 12x3
Romanian deadlift 12x3

Butt kicks 
Lunge + serving arms 12x3
Elongated 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

- 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

- 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

Superset 1

- Step out to side lunge
- Upon return to stand, press weight overhead and drive the knee

Lateral Lunge + Unilateral Press + Knee Drive

- Start with weights in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Superset 2

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

Lunge w/ serving arms

-On the floor lay on your back 
- Put heels about hip width apart further from your glutes than a flute bridge
- Drive hips up, come down and tap

W2/D2 Lower

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