Name: Playbook - Sophie Grace Holmes - W1/D2 Lower body
Uploaded: 2021-01-18T11:45:25.237Z
Duration: 45 min
Description: W1/D2 Lower body

I may never walk again but I feel great 😂

Grace

3 sets of 12 reps 
Front squat 
Jumping lunges 
Reverse lunge
Step up 

4 sets of 15 reps 
Deadlift
Glute bridge 
Single leg glute bridge 

3 Rounds : 20-15-9
Squat jumps 
High knees
Explosive jacks

- 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

Front squat

- Start in a wide stance with one foot in front of the other one
- Jump up and switch your legs in mid-air
- Land softly and repeat

Jumping explosive lunge

- 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

Reverse lunges

- Place your foot on an elevated surface
- Push through your foot bringing your back foot on to the bench
- Come down in a controlled motion
- Repeat on the opposite side

Box step up

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

Deadlift

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

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

Single Leg Glute Bridge

- Come down flexing at the hip and knees
- Come all the way down to 90 degrees
- Explode up extending your legs
- Land softly

Squat jump

High knees

Jumping jacks

Finisher

W1/D2 Lower body

Rebekah

W1/D1 Upper body push

W1/D3 Upper body pull

W1/D5 Full body

W2/D1 Upper body push

W2/D2 Lower body

First screen workout summary didn’t match second screen

W1/D2 Lower body

Community

More workouts from Sophie Grace Holmes