Name: Playbook - Sierra Flint - W3/D3 Lower
Uploaded: 2023-04-02T14:29:11.313Z
Duration: 35 min
Description: W3/D3 Lower

Bulgarian split squat 12x3

RDL 12x3
Squat jumps 20x3

Front rack squat 12x3
Side lunge 12x3

Hip thrust 12x 3
KB swing 20x3

- 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 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

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

squat jumps

Superset

- 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

- Place your feet hip-width apart, and dumbbells at your sides
- 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 (dumbbells)

Superset Two

- Position your shoulders on a physio ball
- Place weight over your hips
- Squeezing the glutes, drive hips up

Hip thrust on physio ball

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Superset Three

W3/D3 Lower

For some reason it wasn't flowing from set to set,  especially the 1st one. But still made it work & loved the burn!

W3/D3 Lower

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