Name: Playbook - Sophie Grace Holmes - W4/D2 Lower body
Uploaded: 2021-01-18T11:45:02.120Z
Duration: 60 min
Description: W4/D2 Lower body

5 x 10 of :
Front squat 
Jumping lunge 
Reverse lunge 
Step up 

4 x 8 of :
Deadlift 
Glute bridge 
Singe leg glute bridge 

Finisher: 5  x 10-1 ladder
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

10-1 ladder of each 
10 of each 
9 of each 
.....
1 of each  for 3 rounds

- 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

W4/D2 Lower body

Rebekah

W1/D1 Upper body push

I may never walk again but I feel great 😂

Grace

W1/D2 Lower body

W1/D3 Upper body pull

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W2/D1 Upper body push

W2/D2 Lower body

First screen workout summary didn’t match second screen

W4/D2 Lower body

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