Name: Playbook - Sierra Flint - W4/D3 Lower Focus
Uploaded: 2023-04-02T14:29:11.334Z
Duration: 30 min
Description: W4/D3 Lower Focus

Pendulum lunges 10x3
Goblet squats 15x3
Skaters 45sec x3

Bulgarian split squat 15x3
Single leg RDL 15x3
Weighted bridges 20x3

Side step up 10x3
Air squats 20x3

Pendulum lunges

- 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

- 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

Tri set

- 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

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

Weighted Glute Bridge

Side step up

- 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

Super set

W4/D3 Lower Focus

Sierra

W1/D1 Upper Focus

W1/D2 20 minute TABATA

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

Alisha

W1/D3 Lower Focus

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 💪🏼

W4/D3 Lower Focus

More workouts from Sierra Flint