Name: Playbook - Sierra Flint - W4/D3 Lower
Uploaded: 2023-04-02T14:29:11.339Z
Duration: 34 min
Description: W4/D3 Lower

Sumo squat 12x3
Sumo squat hops 20x3

Single leg RDL 12x3
Hip thrust 12x3

Reverse lunge + knee drive 12x3
Step ups 12x3
Curtsy lunges 12x3
Shuffle hop 45 sec.x3

Goblet Hold Sumo Squat

- Stand in a sumo position, feet wide and toes pointed out
- Lower down and perform little hops

Sumo hops

Superset

- 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

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

Hip thrust on physio ball

Reverse Lunge + Knee Drive

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

Shuffle hop

Giant set

W4/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!

Alisha

W4/D3 Lower

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