Name: Playbook - Ajhamae Quiring - W1/D1 Lower Body
Uploaded: 2023-09-04T20:46:21.627Z
Duration: 60 min
Description: W1/D1 Lower Body

Ajhamae Quiring

My legs are definitely feeling this one! Loved it!

Emms

Wow!!! What an amazing workout!!! Thank you!

Amber

Great! With the rest I am realizing I need heavier weights!

With every negative thought you have during your exercise today, I want you to recognize it and say to yourself, "That is a lie" and replace it with the positive version. For example, if you think "My legs are too tired to keep going", then say to yourself, "That is a lie. My legs are strong enough to finish this set".

Moderate weight
Slow speed through exercises
Rest 60 seconds after each set

Choose a weight that you can do with a bit of a challenge through each exercise. There should be decent struggle on the last couple of reps. If your form becomes compromised, move to a lower weight. Form is more important than how heavy your weight is.

Elevate heels on a plate or dumbbell. Place dumbbell on each shoulder. Keep your chest up as you lower your hips and create a 90 degree angle with your knees. Stand back up to starting position. If lower back starts to arch, reengage core.

Elevated Weighted Squat

Have a tight grip on the dumbbells in each hand and engage your core. Keep your chest up as you lower your hips and create a 90 degree angle with your knees. Stand back up to starting position. If your lower back starts to arch, reengage your core.

Suitcase Squat

Circuit One

Place feet wider than your hips with toes pointed out. Lower until your hips are almost in line with your knees. Begin pulse only raising a few inches from the lowest starting position. Engage your core and keep your chest up. If your knees tract past your toes, widen your stance.

Sumo Pulses

10 reps each leg
While on hand and knees, place dumbbell in pit of knee. Pull heel toward glute to get a firm hold on the dumbbell. Push heel straight back and towards the ceiling until knee is in line with hips. Slowly lower back to starting position. Maintain firm hold on the dumbbell. If lower back starts to arch, reengage core by feeling your belly pull towards your spine.

Dumbbell Donkey Kicks

Stand with feet about hip width apart. With a tight grip on the dumbbells, bend forward until your back is 90 degrees with your legs. Engage your core and don't lock your knees. Return to the starting position by pulling up with your hamstrings, not your back. Squeeze at the top of the movement without pushing your hips forward.

Dumbbell Deadlift

Circuit Two

10 reps each side
Place 12-inch resistance band just above the knees. While in a deep squat, take lateral steps alternating sides. Keep knees and toes facing forward with your chest up.

Banded Lateral Squats

10 reps each side
With your front foot toes facing forward, place your back foot in line with your front foot but with toes pointing out with about 3 feet of space between your feet. Lower your hips until your back knee almost touches the floor, then return back to starting position. If your front knee tracts past your front toes, lengthen your stance with the back foot.

Curtsy Lunges

Circuit Three

W1/D1 Lower Body

W1/D1 Mindful Baking Intro

W1/D1 Week 1 Mindset Practice

Wow!!! What a good workout! I feel like the time just went by so fast! I feel so good, thank you!

W1/D2 Upper Body

W1/D3 Power

Those lateral arm raises about killed me 😆!!  Getting stronger though and fun to workout with you this morning! ☀️

W1/D1 Lower Body

Community

More workouts from Ajhamae Quiring