Name: Playbook - The Fit Green Goddess - Lower body (1h)
Uploaded: 2023-04-01T11:08:04.592Z
Duration: 69 min
Description: Lower body (1h)

I almost skipped the conditioning round and ran but so glad I did it. I’m exhausted! Great workout.

Mary

(Gym)- advanced. 

This is a total sweat session lower body workout. 

For this workout it requires a barbell with plates it requires heavy dumbbells and it also requires a box where you can do box jumps on. 

For the warm-up it will require the stairmaster however if you don’t have a stairmaster you can use a set of stairs and just run those stairs hard-core. 

This is a pretty long workout and I would say it’s not a beginner workout it’s more of a moderate to advanced work out.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat

Superset barbell reverse lunges with dumbbell goblet squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse 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

Round two

Superset dumbbell sumo squats with dumbbell deadlifts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Round three

In this round you will do box jumps and dumbbell burpees, back to back

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Lower body (1h)

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