Name: Playbook - Vanessa Skoubye - Lower body workout
Uploaded: 2023-02-16T00:36:37.002Z
Duration: 60 min
Description: Lower body workout

This workout encorporates  quads, glutes, and hamstrings.
Exercises with lower repetitions try to go heavier and hot between 6-8 reps.

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing utilizing your hamstring and glutes and press hips forward

Dumbbell RDL

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

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

Dumbbell bulgarian split squat

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side
- 10 each leg

Cable glute kickback

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Lower body workout

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