Name: Playbook - Alyssa Wright - LOWER BODY
Uploaded: 2023-03-19T12:26:45.992Z
Duration: 60 min
Description: LOWER BODY

Happy Leg Day- Jumping into a killer leg workout.

Full lower body, glutes, quads and hamstrings. Keeping it simple with 5-6 exercises. Increase weight and push yourself.

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video of the proper way to do the exercise.

Before jumping into the workout to warm-up your muscles and to prevent injuries we will begin with a warm-up below.

The Warm-up:
5- 10 minutes on the stair master or bike or treadmill  (Moderate pace)
Leg swings (left leg/ right leg) 10-20
Banded Air Squats 2 x 10
Banded Side- Steps 2 x 20

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
‼️15 WARM UP + increase weight for 8 reps, then drop set last 15 reps ‼️🤪

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides (15 reps)

Single leg hip thrust

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

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Jessica

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Melissa

you will literally be fighting for your breathe at the end of this 🔥🔥

Killlerrr! That last tri set killed me. Soooo good 🔥

Amelia Casper

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So perfect, especially if I’m on a time crunch in the morning! This is also a killer warm-up for my weighted glute routine

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