Name: Playbook - Tobiloba Samson - Lower body
Uploaded: 2023-05-11T19:54:43.077Z
Duration: 40 min
Description: Lower body

Looking for a quick lower-body workout on the go.  This is for you. 

Warm-up: 
1. Inchworm to upward 
2. Thoracic rotations 
3. Air Squats 

Main workout: 
4. switching cossack  squat 
5. forward lunges 
6. Glute bridge

- Begin by standing tall, bending at the waist, and placing hands on the floor

- Walk your hands out until your body is flat

-Extend your legs and press down with all ten toenails to activate your quadriceps.

-Rotate your inner thighs to the ceiling while firming your outer ankles into your midline.

-Press down with your hands and feet.

-Repeat the flow again.

Inchworm to Upward dog

-From a deep squat position
-both hands on the floor in between your feet.
-stretch each hand to the ceiling alternately.
-left and right count as a rep.

Thoracic rotations

- Stand with feet shoulder-width apart
- Lower into the bottom of a squat pushing your hips back and down
- Stand up out of the squat to full hip extension keeping your chest up
- Your knees should be in line with your toes

Air squats

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low
- left and right count as a rep.

Switching cossack squat

- Start with both feet together.
- Step forward with one foot 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
- left and right count as a rep.

Forward lunges

- Lay on the floor with your legs bent

- Push through your heels bringing your hips up 

- Squeezing your glutes 

- Lower back to starting position

Lower body

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