Name: Playbook - Alina Astilean - Day 1: Lower Body
Uploaded: 2021-09-16T03:02:05.152Z
Duration: 45 min
Description: Day 1: Lower Body

Circuit 1
2-3 Sets

Forward/Reverse lunge x10 Reps/Side (Forward/Reverse = 1 Rep)
Banded Squats x12 Reps with :02 Hold at the bottom of the squat

Circuit 2
2-3 Sets

Dual DB Front Squats x10-12 Reps
Banded Glute Bridges x10 Reps with :05 Hold
Banded Glute Kickbacks x10-12/Side

EMOM: 6-10 minutes

Every minute on the minute perform:
3-5 Deadman Burpees and 10-15 Air Squats

Rest time will be the remainder of the minute after the work is completed

2-3 Sets
Forward/Reverse lunge x10 Reps/Side (Forward/Reverse = 1 Rep)
Banded Squats x12 Reps with :02 Hold at the bottom of the squat

-try to balance on single leg for both front and reverse lunge, without stopping in the middle
-if you need more support, you can hold on to a wall or other object for balance, or pause in the middle between the forward and back step
-add weight for increased difficulty

Forward/ Reverse lunge

-place band directly above the knees, driving knees out against the resistance 
-drop into your squat without letting your knees buckle

Banded Squats

Circuit 1

2-3 Sets
Dual DB Front Squats x10-12 Reps
Banded Glute Bridges x10 Reps with :05 Hold
Banded Glute Kickbacks x10-12/Side

-keep DBs on your shoulders in front rack position 
-work to keep elbows high 
-drop as deep as you can within your squat
-select a challenging DB weight that you are able to perform between 10-12 Reps

Dual DB Front Squats

-begin by laying flat on the ground with your resistance band above the knees 
-slowly raise the hips up and down making sure to tuck the pelvis and engage the glutes

Banded Glute Bridges

-setup with knees and elbows down on the ground, with your band placed directly above the knees 
-kick the foot in the band back AND up, lifting from your glute
-drive knee back in towards your chest, without letting your knee rest on the ground between reps, and repeat the movement

Banded Glute Kickbacks

Circuit 2

EMOM: 6-10 minutes

Every minute on the minute perform:
3-5 Deadman Burpees and 10-15 Air Squats

Rest time will be the remainder of the minute after the work is completed

-start standing with feet roughly shoulder width apart
-drop down into a burpee, placing hands on the ground, and either jumping or stepping back
-once you are completely flat, extend arms straight out to the side 
-push yourself back up, and jump or stand back up to your starting position

Deadman Burpees

-begin with your feet shoulder-width apart with toes slightly turned out
-slowly bend at the knees and drop your hips to lower your body
-keep the weight in your mid-foot and avoid raising the toes or the heels
-ensure the knees are in line with the toes
-press through the floor back up to the starting position

Air Squat

EMOM for 6-10 minutes

Day 1: Lower Body

Day 2: Cardio + Core

Day 4: Upper Body

Day 3: Full Body

This workout is great!!! Love the tricep sets ♥️

Whooo that was great!! One question tho—is it supposed to be labeled “lower body”?

Day 1: Lower Body

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