Name: Playbook - Alex Rice - BODYWEIGHT LOWER BODY AMRAP
Uploaded: 2024-03-29T18:23:03.935Z
Duration: 18 min
Description: BODYWEIGHT LOWER BODY AMRAP

Didn’t have any weights on vacation and this was a great workout!

Megan

18 min AMRAP
The goal is to complete as many rounds as possible within 18 minutes! Take rest when needed!

10 (each) alt. Single leg hip thrust
10 (each) Reverse lunge (staying low)
10 (each) clam shells
10 hamstring walk outs
10 (each) lateral lunges

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench 
- Raise one leg up
- Drive your hips up 
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly and repeat with the opposite leg

Bodyweight Alt. Single Leg Hip Thrust

- Start with your feet shoulder width and a slight squat
- Step back into a reverse lunge 
- Step back into a squat
* Work both sides

Reverse Lunge (staying low)

- Start in a bent knee side plank, with the hips  and knees bent
- Lift your bottom hip off the ground, extending your hips to flat by engaging your glutes
- With the body in a a straight body line, lift the top knee while keeping the feet together
- Pausing in the top position before you slowly lower the top knee down, bend the hips, and lower to starting position
- Complete desired reps then repeat on the opposite side

Clam Shells

- Begin in a supine position on the floor
- Bend both knees, placing your feet flat on the ground with your feet close to your glutes
- Extend your hips, driving your hips from the floor into a glute bridge
- Begin taking short, alternating steps until your legs are fully extended and your weight is supported on your heels
- Hold the walkout position briefly, and then alternate steps back in to return to the bridge position

Bodyweight Hamstring Walkouts

- Stand with your leg wider than shoulder width, toes slightly out
- Sit back and lunge to the side, until you feel the stretch in the leg that is straight
- Alternating between both sides

Lateral Lunge

BODYWEIGHT LOWER BODY AMRAP

Carly

Misty

Kristen

FULL BODY AMRAP

Underestimated this one lol. Weight got heavy real quick.

Christine

LOWER BODY AMRAP

Needing to get my body moving and this sure did it

UPPER BODY AMRAP

Zhari

Saturday fun day! Quick 20 min sessions was perfect!

Shelby

Angela

I didn’t count how many rounds I did. But by the end of the 20 mins my body is toast! 🥵

Michelle

Just what I needed today! Quick but effective workout! Sweaty 😓

These last couple months I’ve been working a lot of OT. So between BJJ and gym I find the AMRAP get it done 💪🏽💪🏽💪🏽💪🏽😎😎🫵🏽🫵🏽🫵🏽

BODYWEIGHT LOWER BODY AMRAP

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