Name: Playbook - Alexandra Yaeger - 45 MINUTE LOWER BODY BURN
Uploaded: 2024-03-15T21:44:56.121Z
Duration: 45 min
Description: 45 MINUTE LOWER BODY BURN

Feet should be wide enough to create a neutral Q-Angle. ie. Toes, ankle, knee, hip alignment.
“Back” foot should be positioned so that it barely contributes to the lift.
Too far forward and the knee might get in the way or its contributing so little to stability you mind as well not use it.
Too far back and it’s going to be a kickstand
Generally, the best foot placement is with the toes in line with the front side heel.
Hinge at the hips pushing your hips backwards keeping a neutral spine, lower the weight to the mid shin or until you feel a stretch. Push through your heel and return to standing position and alternate legs while walking

Walking RDL

Hold the dumbbells at shoulder height, core engaged and hips tucked under you (to prevent lower back strain and butt wink). With feet hip-width apart, maintain an upright position, chest high, and squat down until you're just around 90 degrees. Immediately press through the heels and stand while lowering your arms, bringing the dumbbells to the center of your stance. Alternate stepping out with right and left leg, perform a sumo stance squat, back to narrow, etc.

Narrow to Sumo Squat

Elevated Reverse DB lunge

Staggered SL Hip Thust

Weighted Lateral Step Ups

Complete each move for 20 seconds, rest for 20, and continue for 5 minutes!

- keep knees at a 90° angle and Crunch up lifting your shoulders and upper back off the ground 
- Reaching as far forward as you can, using your core but keeping your lower back flat 
- straighten legs and repeat the crunch, but lifting up towards your toes

Bent knee reach crunch

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
(Modified version shown in clip is utilizing your lower leg for support, bending at the knee and planting your leg on the floor) 
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Elbow side plank crunches

Plank Crunch Combo

Leg Drops w/ Crunch

Core1

45 MINUTE LOWER BODY BURN

Booty and legs on fire!!! You are absolutely killing the fitness world! Thanks for the everyday inspo👍🏻🙏🏻✨

Valentina Loiero

Soooo hard but I killed it! Love these workoutssss

Jessica Roberts

BOOTY BUILD GYM

Jayme

Lisa

Hi Alexandra! Do you have any tips on how to modify the leg workouts from today?! It was a great workout! Can’t wait for the next 4 weeks!

Alex

30 MINUTE BOOTY GYM

LOWER BODY DB ONLY

jennie

Kelly

Amazing! I still hate leg day though 😂😂

Lindie

BIG BOOTY JUDY

Not like I needed my legs today or anything 🥵

Alina

Ingrid

GLUTE FOCUSED DB

Tina

insanely hard even with only using 10 lb dumbbells! I know I’m gonna feel it tomorrow 😃😃

Brielle

LOWER BODY BLAST

Sorry girl I meant to give you 5 stars! Total typo! Your workouts are fire and everything you post! ✨🔥

Danielle

LOWER BODY BLAST DB ONLY

CIRCUIT TRAINING

Sweating from start to finish!! 🥵 Finally an app giving me thorough home workouts!

Nina

Sandra

HOTEL GYM

Jazmine

LOWER BODY BODYWEIGHT CIRCUIT TRAINING

40 MINUTE BOOTY BLAST

Alexis

It was awesome! Legs were shaking halfway through

Amber

Lower body on fire! Loving the variations!

DB ONLY LEGS + BOOTY

Loving this workout. Getting stronger and booty growin🔥🔥🔥

I loved this workout!  Legs were shaking by the end!

Markie

HEAVY LOWER BODY

QUAD FOCUSED GYM

ONE WORD.. YES!!!!  The perfect Friday leg burn from my basement 😅😅😅

Brooke

Loved this leg workout!!! Sweating👏🏼👏🏼👏🏼👏🏼

HOME LEG DAY

Kiersten

Great workout! Feeling it in my legs and flutes definitely!

Alli

LOWER BODY BURN GYM

Loved this killer workout! Cant feel my butt 🔥🔥🤪😜

GLUTES + ABS GYM

SMITH MACHINE ONLY LEG DAY

GYM BOOTY

Quads + Compounds

My legs are jello but i’m def feeling the gains🧡

Juanita Loftis

Lower Posterior

Wheewwww this one lit me up!! My legs are on fire!!

Jen Park

Claudia

Lower Strength

Lower Body @ Home // db only

Loving this lower body wow!! Killer 🔥🔥🔥

45 MINUTE LOWER BODY BURN

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