Name: Playbook - Tobiloba Samson - W3/D4 Lower body superset
Uploaded: 2023-03-09T14:03:14.444Z
Duration: 45 min
Description: W3/D4 Lower body superset

Here's a quick workout to throw you off balance, go light or go heavy as much as your body can take. 

Check the list out : 

Warm-up: 
1. Inchworm to Upward dog 
2. Glute bridge 
3. Pulse lunges 
4. Air Squats 

Main workout: 
5. Dumbbell Front Squat 
. Dumbbell forward lunges 

6. Dumbbell deadlift 
   .Dumbbell box step up 

7. Dumbbell sumo deadlift 
  .Dumbbell burpees

- 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

- 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

-Assume a standard lunge position with either leg as the lead leg.

-Next, begin pulsing by lowering down and up about 3 inches repeatedly until you have performed all reps.

-If you are starting to feel the burn and legs start shaking during this exercise, then you are in the right place.

-Perform the stipulated reps on one leg before you switch to the other one.

Pulse lunges

- 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 superset consists of 2 exercises both focused on the quads. You finish the first exercise and move on to the next one immediately.

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- 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
- left and right count as a rep.

Dumbbell forward lunges

Quads duo

This superset consists of 2 exercises focused on the hamstrings and quads. You finish the first exercise and move on to the next one immediately.

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlift.

- Start a few inches away from the box with a dumbbell in each hand
- Place the first foot up on the box and press through your heel to bring the second foot up on top of the box
- Bring the first foot down, then the second foot, and repeat on the opposite side
- returning to the starting position count as a rep. 
- Alternate leading foot after a rep

Dumbbell box step ups

Hams and Quads

This superset is a mix of legs and a functional move also. When you are done with the first one, you move on to the next one immediately.

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

W3/D4 Lower body superset

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