Name: Playbook - Tianna Cook - Lower body workouts
Uploaded: 2023-01-06T03:43:10.336Z
Duration: 30 min
Description: Lower body workouts

- Stand in a staggered stance holding a dumbbell on the side of the leg out front. 
- Hinge at the waist performing and RDL
- Unhinge standing erect.

B-stance RDL

- Place the end of the band around a stationary object at waist level
- Step into the band and put it around your waist
- While holding dumbbells in each hand perform Romanian Deadlifts

Banded RDL

- Stand with a band around your legs at the ankles
- Stay upright stepping laterally to one direction and then back

Banded tall lateral steps

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarians

- Perform Bulgarians with a dumbbell in each hand
- Drop the weights and then continue with explosive jumping Bulgarians

Bulgarians to jumps

- With weights on your shoulders and a band around your legs above the knees
- Lower into a partial squat before walking forward and back in short steps

Crabwalk

- Perform a goblet squat while your heels are elevated on a small plate.

Deficit goblet squat

- Get into a stagger stance with your rear foot elevated on a low step
- Hold a single dumbbell in your hand near your front leg
- Alternate between RDL's and lunges

Elevated  rdl_lunge

- Repeat banded bridges with your feet elevated onto a bench.

Elevated banded bridge

- Stand on tow boxes performing a stiff leg deadlift then transition into a kb squat .

Elevated deadlift to squat

-Stand on a low box with a dumbbell in each hand
- Step back into a reverse lunge 
- Step back up onto the box as you curl the weight to your shoulders
- Press the dumbbells overhead then take them back to the starting position.

Elevated reverse lunge curl_press

- Stand holding a dumbbell in each hand
-Step forward into a lunge, then as you step back take the same leg into a reverse lunge.

Front to reverse lunge

- Start on your side elevated on your elbow
- Cross your upper leg over and put your foot on the ground. 
- Place a weight above the knee on ht lower leg. 
- Lift the lower leg up off the ground working your inner thigh.

Inner thigh lifts

- Jump into a split lunge while curling light dumbbells in each hand.

Jumping split lunge_curl

- Stand holding a dumbbell in one hand
- Step out into a lateral lunge with the leg opposite the weight
- Step back up to the starting position and perform a lateral raise with the dumbbell

Lateral lunge to lateral arm lift

- Step out into a lateral lunge and back to center while remaining stationary .

Lateral lunge in place

- Perform prone hamstring curls with band attached to a stationary object.

Lying hamstring pulls

- Lay on your side with your upper body elevated by your elbow 
- Place a weight on your upper leg and raise it into the air

Lying leg lift

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

Narrow hip thrusts

- Get into a high plank position with a band around your ankles
- Lift one leg at a time up and back activating your glutes

Plank kickback

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

- Stand holding a dumbbell in each hand
- Step back into a shallow reverse lunge
- Transition your foot back into a full reverse lunge

Reverse double lunge

- Get into a low sumo squat position with a dumbbell in each hand in front of you
- Perform bicep curls
- Release the dumbbells and perform squat jumps

Seated sumo_bicep to jumps

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

- Hold a dumbbell in the goblet position
- Stand up off a bench using only one leg
- Sit back down using the same leg

Single leg stand up

- Get into a table top position
- Elevate one leg
- Perform hip thrusts with the one leg

Single leg table top hip thrust

- 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 legs

Step up

- Stand hold a weight at each shoulder 
- Lower into a squat and walk forward in the low position

Squat walks

- Stand holding a dumbbell in each hand
- Lower into a squat with the weights outside your legs
- Stand up out of squat as you step one leg into a lateral lunge with the weights in front of you.

Squat to lateral lunge

- Perform curtsy squats alternating from side to side

Sumo sqaut_curtsy

- In the bottom of a sumo squat curl a kettlebell up to your shoulders
- As you stand up out of the squat press the kettlebell overhead

Sumo squat to curl press

- Holding a dumbbell at each shoulder 
- Lower into a sumo squat 
- Perform a double pulse 
- Stand back up to full extension

Sumo squat to pulses

- Alternate sumo squat s from regular to one on your toes

Sumo squat_to calf raise

- Perform a sumo squat with a single dumbbell 
- As you stand up out of the squat alternate lifting and kicking a leg up to the side

Sumo to kicks

- Perform banded sumo back squats while alternating your toes from straight to out every other rep

Sumo_squat narrow to wide

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Walking lunges

- Perform hip thrust with a wide foot stance.