Name: Playbook - Alex Rice - LOWER WARM UP
Uploaded: 2024-03-29T18:23:03.771Z
Duration: 10 min
Description: LOWER WARM UP

Naomi

Heidi

Workouts are challenging and not over complex. Easy to add to your routine or step away and jump right back in.

Pearl

Valerie

Kaiti

Megan

Carla

Deanna Knudsen

2 ROUNDS

8-10 squat + hamstring stretch
8-10 downward dog + plank
8-10 (each) lateral lunges
8-10 (each) forward leg swings
8-10 (each) hip openers

- Sit into a deep squat (hold onto something stable if needed) legs wider than shoulder width
- Extend your legs till you feel the stretch, pause, and repeat

Squat to Hamstring Stretch

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- Let your back roll into a push up position
- Push your glutes back and return to downward dog

Downward Dog into Plank

- 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

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward Leg Swings

- standing on one leg, holding onto something stable for balance
- lift the opposite leg, to a 90 degree angle in front of you
- slowly rotate your leg out while keeping the 90 degree angle
- slowly lower leg down and repeat

Hip openers

LOWER WARM UP

Kelsey

This is a nice switch up
To the other upper body warm
I usually do!

Kristen

UPPER WARM UP

Daniela

Skylar

Honeydog73

W1/D1 Heavy Leg Day

hailey

W1/D2 Push + Abs

Gisele Rigo

Lynn

Feeling strong! Challenging but great! I’m finishing with clamshells as I’m at home with no cable machine!

W1/D3 Glutes

Taylor

Heather

Renata C

W1/D4 Pull + Abs

super quick and effective 💪🏼💪🏼

W1/D5 optional: SWEAT CHALLENGE

Ekaterina

W2/D1 HEAVY LEG DAY

Think I need another workout view of the dumbell chest press ie. from the front or 45 degree angle to see the arm/elbow movement because I don’t think I’m doing it right 🥲 loved the workout though, as always!

Sara

Madison

Jessica

W2/D2 PUSH + ABS

Personally don’t understand those cable sumo squad, better to do classic ones with barbell

That was hard! But in a good way! I liked the frog hip thrusts (I’ve never done them before)! Did a dumbbell sumo squat instead of cable version, as I’m working out at home!

Tori

W2/D3 GLUTES

W2/D4 PULL + ABS

So mentally and physically challenging!!! I loved it!

Christina Jamieson

Audrianna

W2/D5 optional: SWEAT CHALLENGE

ELENEE

W3/D1 Heavy Leg Day

Destiny

I had to add a few extra reps to really feel the shoulder burn

Molly

W3/D2 Push + Abs

W3/D3 Glutes

Day 1 of the 30 day spring challenge doneee! 💪🏼💕

Day 1 of my spring challenge done! 💪🏼💕

W3/D4 PULL + ABS

FANTASTIC, you can feel it through the exercises/sets/reps and rest that the program was built with care, perfectionism and more important a solid knowledge. Thaaank you alex for this masterpiece, I LOOOVE IT ❤️❤️

Majda

W3/D5 optional: SWEAT CHALLENGE

W4/D1 HEAVY LEG DAY

Ashlee

Kenzie

W4/D2 PUSH + ABS

Greta

W4/D3 GLUTES

Paula

W4/D4 PULL + ABS

Wasn’t as long as description said. Took us less than 15 minutes

I really liked the difficult of the sweat challenge the past few weeks… this one I felt was easier which isn’t necessarily bad but I enjoy the challenge aspect of it

Anna

Vanessa

W4/D5 optional: SWEAT CHALLENGE

W5/D1 HEAVY LEG DAY

Raiko

W5/D2 PUSH + ABS

Jackie

W5/D3 GLUTES

Loved the inverted ones!! New favorite 🔥

W5/D4 PULL + ABS

Easy buuut same say hard to do even 4 reps😂

I usually dread cardio but this was fun short and effective!!!!

W5/D5 optional: SWEAT CHALLENGE

Loooved the heat and workout 🔥🔥💪🏼💪🏼

W6/D1 HEAVY LEG DAY

Brenda

W6/D2 PUSH + ABS

Loved this program! I feel much stronger :)

W6/D3 GLUTES

My arms felt like jelly towards the end, had me wobbling during the ab superset😅

Arexy

W6/D4 PULL + ABS

I almost thought I couldn’t get through this one 🥵

LOWER WARM UP

Community

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