Name: Playbook - Tobiloba Samson - W4/D3 Lowerbody + Abs
Uploaded: 2023-03-09T14:03:14.460Z
Duration: 45 min
Description: W4/D3 Lowerbody + Abs

Looking to give your legs something challenging, then the workout is for you. 

Warm-up:
1. Air Squats 
2. Thoracic rotations 
3. Jumping Jacks

Main workout: 
4.  Front Squat 
5. Forward lunges 
6. Dumbbell Deadlift 
7. Russian Twist 
8. Bicycle crunches.

- 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

-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

1. Start by standing with your feet together - 

2. In one motion, jump your feet out to the side and raise your arms above your head

 3. Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- 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

- 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.

- Lean back to about 45 degrees and keep your legs on the floor
- Rotate the dumbbell from side to side

Dumbbell russian twist 2

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
- left and right twist count as a rep.

W4/D3 Lowerbody + Abs

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