Name: Playbook - Ambry Mehr - W2/D1 Lower body
Uploaded: 2021-11-10T16:39:02.792Z
Duration: 45 min
Description: W2/D1 Lower body

Carla

When I tell you my legs and butt are already so sore I don’t think I’ll be able to sit tomorrow…..

Salina

Nicolle

Thx you for another amazing work out 🔥💜

Elizabeth

Love how you posted 7mins ! You look great even after being sick! You make sick look gorgeous.

CIRCUIT 1: 4 ROUNDS 
- Goblet Squats ( 15 repetitions with 3 second negative on the way down ) 
- Single Leg RDL ( 15 repetitions each side ) 
- Banded Squats ( 20 reps ) 

CIRCUIT 2: 3 ROUNDS 
- Single Leg Hip Thrust ( 15 repetitions each side hold for 3 seconds at the top ) 
- Single Leg Glute Bridge ( 15 repetitions) 
- Jump Squats ( 1 min ) 

CIRCUIT 3: 3 ROUNDS 
- Reverse Lunge ( 15 repetitions each side ) 
- Banded Glute Kickback ( 15 repetitions each side with 3 second hold at the top ) 
- Bulgarian Split Squats ( 15 repetitions each side )

ABS: 1 ROUND 
- Alternating Straight Leg Bicycles  ( 15 repetitions each side , 30 total ) 
- Alternating Crunch ( 30 repetitions ) 
- Leg raises ( 30 repetitions ) 
- Plank hold ( 1 minute)

Goblet Squats

Banded Squats

Circuit 1

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

Single leg hip thrust

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Circuit 2

Reverse Lunge

Banded Glute Kickback

Bulgarian Split Squat

Circuit 3

Alternating Straight Leg Bicycles

Alternating Crunch

Leg Raises

Plank hold

W2/D1 Lower body

Great workout!! Enjoyable and sweaty at the same time

Cintya

Love this training! Intensive but also complete in all parts! 
Natalia - Italy 🤗

Natalia

As a beginner, I would have benefited from a few spoken instructions on where to place feet/legs/where to bend/keeping back straight etc but excellent workout really. Felt the burn!

Éimhín

W1/D1 Lower body/legs

Creative, not boring at all, still sweaty and strong !

Shaina

W1/D2 Upper body

Quite hard but I’m always up for a good challenge! Keep up the good work, Ambry 😃😘

Leire

Mandie

W1/D3 Total body

Omg thx you for another great work out 💜💜💪

W1/D4 Glute focused

Upper day is not my fav, but you made it different and not boring !!

I like the challenge of this one. It kicked my ass today to not do the abs at the end.

W2/D1 Lower body

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