Name: Playbook - thriive uk - Lazy Lower Workout 😴 Supersets Only
Uploaded: 2021-11-17T17:25:55.570Z
Duration: 45 min
Description: Lazy Lower Workout 😴 Supersets Only

all you need is a dumbbell and an elevated level (box, bench, sofa etc.)

4 supersets, 3 sets each:

1. hip thrusts - 10 reps 
single leg hip thrusts - 12 reps

2. step ups - 10 reps
bent over kickbacks - 12 reps

3. elevated side lunges - 10 reps
squat jumped - 12 reps

4. split squats - 10 reps
jumping lunges - 12 reps

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Support upper back on a bench and the weight across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip Thrusts

Superset 1

- 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

Step Ups

- Hinge at the hip lean forward 
- With a slight bend in your knee kick back, tensing the glutes
- Hold for a second, lower back down and repeat

Kickbacks

Superset 2

- resting the non-working leg on an elevated level
- sit back into a squat position by lowering the working leg down and pushing your hips backwards
- extend the leg to come up again and repeat

Elevated Side Lunges

- sitting your hips back, lower down into a squat position 
- power up into a jump
- slowly squat back down and repeat

Squat Jumps

Superset 3

- Rest your non working leg on an elevated level with the weight on the opposite side of the working leg
- Lower into a split squat, pushing your hips backwards 
- Stand up to the starting position 
* Work both sides

DB split squats

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Lazy Lower Workout 😴 Supersets Only

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