Name: Playbook - Sierra Flint - W4/D2 Lower
Uploaded: 2023-04-02T14:29:11.181Z
Duration: 36 min
Description: W4/D2 Lower

Goblet squat 12x3
Side step squat 12x3

RDL 12x3
Skaters 45sec.x3

Goblet sumo squat 12x3
Lateral leg raise 12x3
Kneel to stand 12x3

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

- 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 1

- 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

- 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 2

Goblet Hold Sumo Squat

-Stand tall
-Lift leg out to side and control back down

Lateral leg raise

- From kneeling position
- Walk your feet up and stand
- Reverse movement back to kneeling

W4/D2 Lower

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