Name: Playbook - Alexandra Yaeger - DAY 31: LOWER BODY
Uploaded: 2024-03-29T17:22:32.003Z
Duration: 60 min
Description: DAY 31: LOWER BODY

Juanita Loftis

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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

Smith Machine Bulgarian Split Squat

Leg Press

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (high)

Superset

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

Set the incline to something that feels challenging but doable. I personally do 11-14 incline with a speed of 3-3.5. 

Try not to hold onto the sides or lean anywhere on the machine. Stay upright and get to walking girl 🤗

Treadmill incline walk

DAY 31: 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 💀🔥🔥🔥

Andrea

DAY 11: LOWER BODY

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

DAY 12: UPPER BODY

I’m sweating so much through these workouts

Francesca

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

The hamstring curls get me every time 😩

Oh boy!! Em abs circuit were 🔥🔥🔥🫣🫠

Amber

DAY 16: LOWER 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 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 31: LOWER BODY

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