Name: Playbook - Emily Samuel - LOWER BODY
Uploaded: 2024-04-21T20:25:42.401Z
Duration: 23 min
Description: LOWER BODY

Complete two exercises back to back with minimal rest between.

Standing on your Booty Box / yoga blocks/ whatever you have to use…

Hold the dumbbell between your legs 

Keeping your torso upright. Bend the knees and lower until the weight goes past surface level of your platform.

Deficit squats

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Superset A

Holding a weight between your legs in sumo stance, complete a deadlift, followed by a squat. Repeat until you reach desired reps/ time

Sumo deadlift + sumo squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips (shift hips back as far as you can) 
- lower weight to the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Single Leg Deadlift

- 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

LOWER BODY

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