Name: Playbook - Alex Rice - LOWER BODY AMRAP
Uploaded: 2024-03-29T18:23:03.882Z
Duration: 18 min
Description: LOWER BODY AMRAP

Zhari

Yahaira

18 MIN AMRAP - as many rounds as possible

Set your timer for 18 minutes! The goal is to complete as many rounds as possible within the 18 minutes, taking a rest when needed!

Let’s gooooo

Dumbbell Thrusters

- 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

- Stand in a split staggered stance
- Keep your chest up and hold dumbbells at your sides
- Lower your back knee down until both legs are bent to 90 degrees
- Pulse 2x 
- Drive through your front foot, standing back up to starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell Pulse Lunge

- 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

LOWER BODY AMRAP

Carly

Misty

Kristen

FULL BODY AMRAP

Underestimated this one lol. Weight got heavy real quick.

Christine

Needing to get my body moving and this sure did it

UPPER BODY AMRAP

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 💪🏽💪🏽💪🏽💪🏽😎😎🫵🏽🫵🏽🫵🏽

LOWER BODY AMRAP

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