Kayhlia

Lower body workout
- weighted, body weight
- focus on form and execution as you’ll soon be lifting your max as your warm up
- do a weight that you’ll find tough by the last few reps

- Hold the dumbbell with both hands in front of you
- Bend and the hips and knees coming down until you reach 90 
- Push through your heels engaging your quads and glute to come up
- Keep your chest high throughout the movement

A1: Front squat

- Start with a shoulder with stance 
- Step back and across your opposite foot
- Bring your back knee down until both legs are at 90
- Step through your front foot
engaging your quads and glutes

A2: Curtsey lunge

- Push your hips back
- Come down keeping a neutral spine
- Come down until you reach your shins
- Pull up engaging your hamstrings and glutes

- Barbell or dumbbells

B1: Deadlift

- Start in a split stance stance
- Come down flexing at the hip
- Keep your spine neutral 
- Come down until you reach shin height
-Come up engaging your hamstring and glutes

B2: Single Leg Deadlfit

- Lay on the floor with your legs at 90 
- Push through your heels raising your glutes
- Squeeze your glutes at the top
- Barbel or dumbbells

C1: Glute bridge

- Lay on the floor with your legs bent
- Place your hands by your sides
- Push through your heel bringing your glutes up
- Engaged your hamstrings and core

C2: Single Leg Glute Bridge

- Place your hands in front of you with your legs extended
- Walk your self out all the way to a high plank position
- Walk back to the initial position keeping your core tight

D1: Walkout

- Start with a shoulder with stance 
- Step back
- Bring your back knee down until both legs are at 90
- Step through your front foot
engaging your quads and glutes

D2: Reverse lunges

- Come down pushing your glutes back and keeping your chest up
- Come down until your legs reach 90 degrees
- Return to the initial position 
- Come back down for a squat and jump up 
- Land in the initial position

E1: Double squat jump

Keeping the weight close to your chest, and chest up, core tight - come down to 90 into your squat and drive up squeezing your glutes!

Lower Body W1 D2

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