Name: Playbook - Tianna Cook - Lower body workouts
Uploaded: 2023-07-06T03:47:59.247Z
Duration: 30 min
Description: Lower body workouts

Long workout had to break it down to a few days but today I completed it ✅💪

Marlene

B STANCE RDL FORM 

-Holding a dumbbell in each hand take a shoulder width stance with your toes pointed straight ahead. Once you feel stable, shift your weight into one foot and take a small step back with the other so that your toes are in line. 
-Lift the heel of your non-working foot off the ground so that you’re balancing on the ball of this foot, with most of the weight placed on the working foot.

-pinning your shoulders back and together as if trying to hold a pencil between them. Keeping the dumbbells/barbell as close to your working leg as possible throughout the lift

-Keeping a soft bend in the knees, lower the dumbbells/barbell by pushing your hips back as far as they will go. Remember to keep your weight shifted onto the working leg.

-Once your hips cannot go back any further (this is usually when the dumbbells/barbell reach between just below the knee and mid shin), reverse the movement by pushing your hips forward, maintaining your foot position throughout. Try not to push your hips too far forward as this will place unnecessary stress on your lower back!

B-stance RDL

BANDED RDL FORM 
- 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

BANDED TALL LATERAL STEPS
- Stand with a band around your legs at the ankles
- Stay upright stepping laterally to one direction and then back
-Keep your core tight and the movement slow and controlled

Banded tall lateral steps

BULGARIANS FORM 
- 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

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

Bulgarians to jumps

CRABWALK FORM 
- 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

Deficit goblet squat FORM 

-Stand with your feet slightly wider than hip-distance apart, your toes angled slightly outward.
-Hold a kettlebell in both hands at your chest, Bend your elbows, so the goblet is positioned right at the center of your chest.
-Engage your core and look straight ahead—you want to keep your back neutrally aligned and your eyes facing straight forward throughout the squat.
-Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
Keep the kettlebell close to your body during the movement.
-Focus on keeping your chest tall as you continue pressing your hips back and lowering down. The goal is to get your hips below parallel with your knees.
-Make sure your weight remains evenly distributed across your feet or slightly more weighted toward your heels
Check your position at the bottom of the squat—your elbows should be positioned on the inside of either knee at the lowest point. This helps ensure that your knees remain aligned with your toes as you move into the deep squat position.
Press through your heels and reverse the motion to return to the starting position. -Exhale as you rise and press your hips forward at the top of the squat to engage your glutes more fully.

Deficit goblet squat

ELEVATED RDL LUNGE 
- 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

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

Elevated banded bridge

ELEVATED RDL TO SQUAT FORM 
- Stand on tow boxes performing a rdl deadlift then transition into a kb squat 

RDL FORM 
- Start with dumbbells in your hands as opposed to the floor
-1. Stand with feet a little wider than hip width, toes facing front.
- 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 position 


SQUAT FORM

-Stand with feet a little wider than hip width, toes facing front
-Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
-Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
-Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
Press into your heels and straighten legs to return to a standing upright position.

Elevated deadlift to squat

Elevated reverse lunge curl_press FORM 

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

Elevated reverse lunge curl_press

FRONT TO REVERSE LUNGE FORM 

-Stand tall with your feet hip-width apart and your arms by your sides
-keep your core tight as you step one foot forward. Bend both legs until they form 90-degree angles. 
-Keep your weight in your front leg
- as you step back bring the same leg back into a reverse lunge.

Front to reverse lunge

INNER THIGH LIFTS FORM
- 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 lower leg. 
- Lift the lower leg up off the ground working your inner thigh.
- keep the movement slow and controlled

Inner thigh lifts

JUMP SPLIT LUNGE FORM
-Stand in the ready position with one leg forward, one leg back. Hold your arms in a ready position with the elbows bent at 90 degrees, one arm in front of your body and the other arm back, using alternating arms to legs
-Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles.You will keep your core engaged throughout the workout 
-Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.
-As you land, maintain a balanced foot position. Your forward knee should be over your forward foot and not beyond. Attempt to land softly on the forward mid-foot and let your heel come in contact with the ground. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your hips and knees to bend deeply to absorb the landing. Don't lock your knees.
Drop to a deep lunge position as you prepare to start the next jump lung

Jumping split lunge_curl

LATERAL LUNGE to LATERAL ARM LIFT 

-Take a wide step with your left leg to the side of you. Both your toes should be pointed in the same direction and your feet should be flat on the floor.
-Bend your left knee as you step outward and keep your hips back. It should feel like you are trying to sit just one side of your lower body in a chair.
-Release the position by pushing off your left foot to return to the starting position
-Once at the starting position raise your arms out to do a lateral raise 

LATERAL ARM RAISE FORM 

-Slowly, and without any kind of hip, torso, or leg movement, raise the dumbbells out to each side. Focus on lifting your elbows rather than the weights. That will put your mind on lifting with your shoulders rather than your arms or chest.
-When the weights are at shoulder level, you’ve gone far enough. Raise them any higher and you’re risking injury for no additional benefit. 
Slowly bring the weights back to the starting position.

Lateral lunge to lateral arm lift

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

Lateral lunge in place

LYING HAMSTRING CURL FORM 
-attach a band to any stationary object 
-lay on the mat with your tummy Down
-attach the band around your ankles 
- keeping your lower tummy pressed against the mat drive your heels to your butt. 
-squeeze your glutes and pause when you reach your heels to your butt 
-slowly and controlled bring your feet back to starting position

Lying hamstring pulls

LYING LEG LIFT FORM 
- 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
-once your leg is up slowly and controlled lower your leg to the starting position

Lying leg lift

NARROW HIP THRUST FORM 
- Support your upper back on a bench and the barbell across your hips or the dumbbell 
- have both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting position. 
-make sure you aren’t over thrusting, you want to come to a table top position
-once in table top position hold for a second and slowly return to the starting position

Narrow hip thrusts

PLANK KICKBACK FORM
- Get into a high plank position with a band around your ankles
- Lift one leg at a time up and back activating your glutes
-keep the movement slow and controlled

Plank kickback

RDL FORM
- Start with dumbbells 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

REVERSE DOUBLE LINGE FORM 
- Stand holding a dumbbell in each hand
- Step back into a shallow reverse lunge
- Transition your foot back into a full reverse lunge
-keep your core tight and your chest up
-drive through your feet and squeeze your glutes
-make sure you’re lunging down as low as you can before your knee hits the ground

Reverse double lunge

SUMO SQUAT BICEP CURLS TO JUMP
- get into a sumo squat position with your feet alil wider then shoulder width apart 
- Get into the squat and hold the squat 
-with dumbells in both hands slowly bring them up into a curl with your palms facing each other. 
- complete 5 bicep curls before doing 10 jump squats

Seated sumo_bicep to jumps

SINGLE LEG RDL FORM 

-Stand balancing on your right leg and hold a dumbbell with your left hand in front of your thigh.
-Sit your hips back as if you were being pulled by a rope attached to your waist., and allow your right knee to bend slightly. Your left leg should be straight (it’s OK if there’s a slight bend in the knee) and in line with your body throughout the rep.
-Keeping your back flat, continue to bend at the waist until the dumbbell is at about mid-shin height 
-Drive through your heel and push your hips forward to stand up to the starting position.

Single leg RDL

SINGLE LEG STAND UPS 
- Hold a dumbbell in the goblet position
- Stand up off a bench using only one leg and pushing through your heal while squeezing your glutes 
- Sit back down using the same leg
-make sure when your sitting back down that the movement is controlled and you aren’t rocking backwards. 
-keep your core tight

Single leg stand up

SINGLE LEG HIP THRUST 
- Get into a table top position
- Elevate one leg
- Pushing through your heal and squeezing your glutes thrust up bringing your body to a straight position. 
-slowly being your hips back down in a controlled movement 
-keep your core tight throughout the workout

Single leg table top hip thrust

STEP UP FORM 
- Place foot up onto the box and push through your heel to stand up
-make sure you are controlling the movement  
- Bring the other leg up to the box and let your foot tap the box before returning to the starting position 
- Step down and repeat on same leg 
- Work both legs

Step up

SQUAT WALK FORM 
- Stand hold a weight at each shoulder with your feet shoulder width apart 
- Lower into a squat and take one step forward in between steps squat before taking the next step forward
- keep your core tights and your chest up

Squat walks

- Stand holding a dumbbell in each hand
- Lower into a close feet 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.

Close together Squat to lateral lunge

SUMO SQUAT FORM 
-Stand with your feet slightly wider than shoulder width apart, evenly distribute your weight, and toes turned out to 10 and 2 o’clock.
-Keep your core tight and chest tall as you inhale, bend your knees, and sink your hips down until your thighs are parallel to the floor. Think about sitting down in a chair and driving your knees along the lines of the toes.
-Exhale as you drive through your feet back to an upright standing position.
-Next your going to complete a curtsy lunge 

CURSTY lunge form

Start off in a standing position with your feet hip-width apart.
-Next, take a step back with your right leg and place it behind your left leg.
-Bend your knee and lower down until your left thigh is parallel to the floor
Make sure your chest and back stay straight during the movement.
Now, drive back up to your starting position slowly

Sumo sqaut_curtsy

SUMO SQUAT TO CURL FORM 

-Stand with your feet slightly wider than shoulder width apart, evenly distribute your weight, and toes turned out to 10 and 2 o’clock.
-Keep your core tight and chest tall as you inhale, bend your knees, and sink your hips down until your thighs are parallel to the floor. Think about sitting down in a chair and driving your knees along the lines of the toes.
-once in a squat position curl your arms up to do a bicep curl as you do drive through your feet back to an upright standing position.

Repeat

Sumo squat to curl press

-Stand with your feet slightly wider than shoulder width apart, evenly distribute your weight, and toes turned out to 10 and 2 o’clock.
-Keep your core tight and chest tall as you inhale, bend your knees, and sink your hips down until your thighs are parallel to the floor. Think about sitting down in a chair and driving your knees along the lines of the toes.
-once you’re in a squat position pulse 3 times not coming fully up 
-Exhale as you drive through your feet back to an upright standing position.

Repeat

Sumo squat to pulses

-Stand with your feet slightly wider than shoulder width apart, evenly distribute your weight, and toes turned out to 10 and 2 o’clock.
-Keep your core tight and chest tall as you inhale, bend your knees, and sink your hips down until your thighs are parallel to the floor. Think about sitting down in a chair and driving your knees along the lines of the toes.
-Exhale as you drive through your feet back to an upright standing position as you come up go on to your toes to lifting your heels off the ground and return after completing a calf raise 

Repeat

Sumo squat_to calf raise

SUMO TO KICK FORM 
-Stand with your feet slightly wider than shoulder width apart, evenly distribute your weight, and toes turned out to 10 and 2 o’clock.
-Keep your core tight and chest tall as you inhale, bend your knees, and sink your hips down until your thighs are parallel to the floor. Think about sitting down in a chair and driving your knees along the lines of the toes.
- As you stand up out of the squat alternate lifting and kicking a leg up to the side

Sumo to kicks

-stand with a wider stance with your feet turned out slightly at about a 45-degree angle
-Move your hips back slightly and bend your knees as you lower your body into a squat position. 
-Draw your tailbone straight down to the floor. Be mindful to keep your spine neutral, core engaged, and eyes forward throughout the movement
-Lower until your thighs are parallel to the floor. You can go lower or shorten the squat if parallel is too low or if you can’t maintain your leg alignment 
-as you come up rotate your feet inwards and when you come down rotate them out again 
engage your glutes while pressing up

Sumo_squat narrow to wide

WALKING LUNGES FORM 
- 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

WIDE STANCE HIP THRUST FORM 

-Use a chair or a bench and place your lattes on the back 
-keep your legs at a 90 degree angle 
-have your legs alil wider than shoulder width apart 
-keep your core tight and drive up through your glutes keep your feet flat. 
-make sure your don’t over thrust drive up and stop when you’re at a straight angle

Wide hip thrust

- With a band around your legs at the ankle tap one leg out in three different directions with multiple reps at each position
- Side
- Back diagonally
- Back

3 point toe taps

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Perform table top hip thrusts 
- After desired reps perform pulses

Table top hip thrust to pulses

- Perform table top hip thrusts
- After desired reps hold the top of the movement and perform abductions with your legs

Table top hip thrust to abductor

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

-Start by standing with your feet out wide and your toes pointing out.
-Keeping weight in your back heels, start to lower your hips and bend your knees into a wide squat. Go down until your thighs are parallel to the floor.
-Stand back up, squeezing your glutes at the top of the movement go back down into the deep squat jump up pushing through your feet
-Land gently on the floor and squat down., making sure your knees are not caved in (this causes injury) and not overshooting your toes

Sumo squat to sumo jump

Sumo squat hold + curl jump

- Perform curtsy squats alternating from side to side

- 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

SEATED SUMO SQUAT + CURL TO JUMP
- 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 squat + bicep curl to jumps

- With a band around your legs above the knee 
- Step from side to side in a low position

Seated lateral banded steps

-this can be done elevated for more range of motion 
-stand with a wider stance with your feet turned out slightly at about a 45-degree angle
-Move your hips back slightly and bend your knees as you lower your body into a squat position. 
-Draw your tailbone straight down to the floor. Be mindful to keep your spine neutral, core engaged, and eyes forward throughout the movement
-Lower until your thighs are parallel to the floor. You can go lower or shorten the squat if parallel is too low or if you can’t maintain your leg alignment.
Pause in the squat position for a few seconds. Then, engaging your glutes, press up to standing, driving up through your heels.
-on the next set pulse at the bottom not coming fully up for 3-4 pulses

Each squat is a rep so alternate between the two going back and fourth

Sumo squat 3 hold

STAND TALL KICK BACKS 
-place a band around your ankles 
-stagger your feet with one alil behind 
-bend your knees slightly and slowly kick one leg back squeezing your glutes 
-control the movement slowly

Stand tall kick backs

- 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.

-Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
-Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, drive your back leg up to your chest.You should also switch arms as you do this. 
As you land, maintain a balanced foot position. Your forward knee should be over your forward foot and not beyond. Attempt to land softly on the forward mid-foot and let your heel come in contact with the ground. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your hips and knees to bend deeply to absorb the landing. Don't lock your knees.
Drop to a deep lunge position as you prepare to start the next jump lunge.

Jump in place lunges

Jump squats

-Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor. Flex the knee on your standing/support leg about 15-20% to activate the glutes.
-Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips, and lower your torso until it’s almost parallel to the floor.
-Briefly pause at the bottom, then squeeze you glutes, thrust your hips forward, and raise your torso back to the starting position.

Single leg rdl

-get in a kneeling position 
-bring one foot up and and bring the other one up like your going into a squat 
-push through your feet to go into a jump squat 
-

Kneeling step up jumps

-Lie on your right side with your feet and hips stacked, your knees bent 90 degrees,
-go on your right elbow 
-Draw your knees in toward your body until your feet are in line with your butt. Place your left hand on your left hip to ensure it doesn’t tilt backward. This is your starting position.
-Keeping your abs engaged and your feet together, raise your right leg up off the mat and lift your left knee as far as you can without rotating your hip
-Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position.

Lower body workouts

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