Name: Playbook - Alexandra Yaeger - DAY 16: LOWER BODY
Uploaded: 2024-03-29T17:22:31.906Z
Duration: 60 min
Description: DAY 16: LOWER BODY

The hamstring curls get me every time 😩

Juanita Loftis

Oh boy!! Em abs circuit were 🔥🔥🔥🫣🫠

Andrea

Amber

Abs and legs are burning but I’m happy about it

Francesca

Garland Stretch

Forward Hamstring Stretch

Tempo Squat Mobility

Hamstring Slides

Single Leg Reach

- 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

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Hip Circles

DYNAMIC 1

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Leg Press

Knee Extension

- Stand holding a kettlebell or dumbbell close to your chest. Put your heels on a plate to elevate yourself.        
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

SUPERSET

Diagonal Kick Backs

Adjust the cable pully (rope attachment) to one of the three bottom placements. Select a weight that's challenging but not too heavy. Grab the rope attachment, toes pointed out, in a sumo squat position. Take several small steps backwards, never coming up from the 90-degree position. Control the weight while pressing through the heels and take several steps back towards your starting position. Repeat for the desired repetitions.

Cable Monster Walks

Side Plank

Sit on the floor with your core tight, hands placed on the floor behind you, and legs lengthened with a slight bend at the knee. Bring your right elbow to meet your left knee and then to meet your left toe. Keep your core tight and use your base hand for support. Repeat on the other side.

Ab Crossover Combo

- 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

Weighted Oblique Twist

CORE CIRCUIT

DAY 16: LOWER BODY

APPLESAUCE BIRTHDAY CAKE PROTEIN BALLS

Chicken, Orange &  Walnut Salad

Cinnamon Roll Protein Smoothie

Mallory

Debra Bailey

DAY 10: BACK & BICEPS

Girl!!!.... my legs are jello. Insane but loving it!!!

Valentina Loiero

Oh my!!! This definitely left me walking funny 💀🔥🔥🔥

DAY 11: LOWER BODY

Awesome work out after a few days off !! 💪🏽🔥

DAY 12: UPPER BODY

I’m sweating so much through these workouts

Im crawling after this workout😂💪🏽🥵

Laulea

DAY 13: GLUTES & HAMMYS

Fire as always!!! 🔥 definitely saw a change in weight tolerance! 💪🏽

DAY 14: BACK & BICEPS

DAY 15: UPPER BODY

Killer 🔥🔥 kills me even more after skipping the gym for more than 2 days 🫣🫠

First workout I've been able to get in all week and it felt GREAT!! 🙌 🥵

DAY 17: GLUTES & HAMMYS

DAY 18: BACK & BICEPS

Haley

Kaije Rusnic

DAY 1: GLUTES & HAMMYS

Love working out but hate going to the gym 🫣🫠

Drenched in sweat and feeling great!! 🤩

DAY 20: LOWER

Glutes on fireeeee!! These workouts are killer and so happy to see results🙌🏼❤️

DAY 21: GLUTES & HAMMYS

DAY 22: BACK & BICEPS

I wish there was a jell-0 emoji😅 So good!!

Feeling and seeing the difference in myself since the beginning of this challenge makes me so happy and proud!

DAY 23: LOWER BODY

DAY 24: UPPER BODY

DAY 25: GLUTES & HAMMYS

DAY 26: UPPER BODY

DAY 27: BACK & BICEPS

Great way to start the day-My legs 🙌🏼

Killer leg workout!! Feeling so strong and seeing the booty gainzzz🔥🔥🔥

DAY 28: LOWER BODY

DAY 29: GLUTES + HAMMYS

DAY 2: BACK & BICEPS

Workout was awesome!! I love love your back workouts🙌🏼

DAY 30: UPPER BODY

DAY 31: LOWER BODY

DAY 32: SHOULDERS + ACCESSORIES

Kiersten

Loved the burn of the last workout. Definitely had to push through it after the lunges. But I think this ones my favorite so far!😊

Courtney

DAY 3: LOWER BODY

DAY 4: UPPER BODY

Yep will be feeling that workout in a couple days

DAY 5: GLUTES & HAMMYS

DAY 6: BACK & BICEPS

Booty and legs on fireee 🔥🔥🔥🫣

DAY 7: LOWER BODY

Samantha Whalen

DAY 8: UPPER BODY

My legs are jello, but the results are sooooo worth it!!!

DAY 9: GLUTES & HAMMYS

My triceps and shoulders were  on fire 🔥🔥🥵

Definitely a killer with em 20 mins stair master 🫣😵‍💫🫠

Day 19: UPPER

Kale & Tofu Salad With  Peanut Butter Dressing

Matcha Chia Pudding

Salmon & Peach Salad

Definitely a much needed stretch session after week 1! Oh boy, Day 3-4 left me sore af! Haha 🫠🙏🏽🫣

DAY 16: LOWER BODY

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