Name: Playbook - Sierra Flint - W3/D2 Lower
Uploaded: 2023-04-02T14:29:11.165Z
Duration: 35 min
Description: W3/D2 Lower

Bulgarian Split squat 12x3
Skaters 45sec.x3

Goblet squat 12x3
Side step squat 45sec.x3

Sumo deadlift 12x3
Leg lifts on all fours 15x3
Pulsing bridges 45sec.x3

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

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- 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

Superset 1

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-Squat down
-Step out to side and tap
-Repeat in both directions

Side step squat

Superset 2

- 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

- Come down to all fours, hips over knees and shoulders over hands
- Extend one leg with foot flexed
- Engaging the core to keep a flat back, use the glute to lift the leg straight and tap back down

Leg lift on all fours

- Come down to bridge position 
- Pulse hips up and down at top of position about 1-2 inches

W3/D2 Lower

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