Name: Playbook - Tobiloba Samson - Lowerbody superset
Uploaded: 2023-05-11T19:54:43.113Z
Duration: 40 min
Description: Lowerbody superset

This is an horrendous superset lowerbody workout. If you are willing to find out...There you go.

Warm-up:
1. Standing Quad Stretch 
2. Asian squat 
3. Air Squat. 

Main workout: 
4. Forward lunges 
  . Glute bridge 

5. Switching Cossack Squat 
  . Bulgarian split squat

finisher : 
6. Jump Squat.

-While standing, hold onto a countertop or chair back to assist in balance.
-Bend your knee by grasping your ankle with one hand, moving your foot toward your buttocks.
-Gently pull on your ankle to bend your knee as far as possible.
-Maintain the position for 30 seconds.
-Then switch to the other leg.

Standing Quad Stretch

-You lower into a deep squat position 
-Maintain a straight back.
-Hold that position for the desired time.

Asian Squat

- 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

This is a circuit workout. You perform the first exercise and move on to the next one immediately. Then you rest for the stipulated time.

- 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

Glute bridge

Forward lunges + Glute bridge

- 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 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

Lowerbody superset

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