Name: Playbook - Tiara Alise - Lower Body (Advanced)
Uploaded: 2022-11-11T13:52:54.289Z
Duration: 45 min
Description: Lower Body (Advanced)

This is a lower body workout routine for advanced level individuals. 

This routine can be completed in the gym or in the comfort of your home.

Be sure to warm up before completing this workout.

This workout can be performed at home or in the gym. Each exercise can be modified to suit your fitness level. 

Complete each circuit 3x-4x.

If you feel dizzy or shortness, you may take a break longer than 60 secs until you recover. If you do not feel better after the break, DO NOT continue this workout.

- Place a dumbbell in each hand. 
- Raise the dumbbells to shoulder level as you push your hips back and lower to a chair position. 
- Keep your chest up.  
- Raise the dumbbells over your head as you return to standing position.

Dumbbell squats

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position lifting your knee to your chest. 
- Complete 10 reps on each side.
- Repeat on the opposite side

Dumbbell forward lunge

- Perform a traditional jump squat by starting in a narrow stance and jump into a wide stance squat. 
- Repeat twice.
- Perform explosive jumps by jumping up towards the ceiling 2x.
- Repeat jump squat again and then explosive jumps. 
- Land softly.

Jump Squat + Explosive Jumps

- Keep your chest up and hold dumbbells at your sides.
- Step back and bring your knee down until both legs are at 90 degrees.
- Stepping forward lifting your knee up.
- Lower back to the initial position.
- Switch legs and repeat 10 reps on each leg.

Dumbbell Reverse Lunge w/ Knee Lift

- Step laterally.
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended.
- Push back up hard to starting position and drive your knee and arm forward and up.
- Complete 10 reps then repeat on the opposite side.

Dumbbell lateral lunge w/ knee to chest

- Stand in a wide toed out stance.
- Hold two dumbbells between your legs in front of yo.
- Lower into a squat and pulse for 30 seconds.

Dumbbell Sumo Squat Pulse

- Holding dumbbells at your sides, perform a calf raise.
- While in your heels are still elevated, lower into a squat position. 
- Return back to standing position, keeping your heels elevated. 
- Lower your heels back to the ground and repeat.

Lower Body (Advanced)

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