Name: Playbook - Amy Jo - W1 / D3 Full Lower Body
Uploaded: 2024-05-01T17:29:01.904Z
Duration: 45 min
Description: W1 / D3 Full Lower Body

Brittany Mills

Nikki

Okay, the stability ball was FUN! What a burn!

Kirsten

Ceilidh Leyan Miller

WORKOUT TIPS:👇🏼
-make sure that you are warming up before you are beginning your workouts. a 5-10 minute walk + dynamic stretching to get blood flowing / your body ready to move. 
-pick a weight that is challenging for you, if the last 2-3 reps are super easy, you should be grabbing a heavier weight. 💪🏼

all the links + codes ↴

💧HYDROJUG: https://www.thehydrojug.com?aff=5953&utm_campaign=ATH&utm_source=affiliatly&utm_medium=amyy_vsg&utm_term=5953 code: AMY

🐰BUFFBUNNY COLLECTION: https://buffbunny.com/amy code: AMY

⚡️BOWMAR NUTRITION: https://bowmarnutrition.com/?rfsn=4415877.c23eccd code: AMY

🌸VOORAY: https://glnk.io/8769/amyjofit code: AMY

-Start by sitting on the ground with the upper back against a bench, feet flat on the floor, and a barbell positioned across the hips.
-Roll the barbell towards the hip crease for proper alignment and weight distribution.
-Drive feet into the ground, engage glutes and core for stability.
-Press hips upward, squeezing glutes until the body forms a straight line from knees to shoulders.
-Pause briefly at the top, squeezing glutes tightly.
-Lower hips back down in a controlled manner, maintaining tension in glutes and core.
-Avoid excessive arching of the lower back.
-Keep knees stable and in line with feet.
-Start with lighter weights and gradually increase load.
-Breathe naturally throughout the exercise.

Barbell Hip Thrusts

TARGETS: quads, glutes, hamstrings, calves, adductors, core, stabilizer muscles 

-Set up a Smith machine with the bar at an appropriate height, ensuring it is securely locked.
-Place a small step or platform in front of the Smith machine 
-Position your front foot firmly on the elevated surface, ensuring your knee is in line with your ankle.
-Take a step back with your rear foot, keeping your torso slightly leaned forward and core engaged.
-Grasp the barbell of the Smith machine behind you with an overhand grip for stability.
-Lower your rear knee towards the ground, bending both knees and maintaining a straight back.
-Ensure your front knee stays aligned with your ankle, and your rear knee hovers just above the ground.
-Push through your front heel to rise back up to the starting position, extending your front leg.
-Maintain control and stability throughout the exercise, avoiding any excessive leaning or twisting.
-Breathe naturally throughout the movement, exhaling as you push up and inhaling as you lower down.
-Choose an appropriate weight that challenges you but allows for proper form and control.

Front Foot Elevated SM Reverse Lunge

TARGETS: hamstrings, glutes, erector spinae, core, calves 

-Stand with your feet hip-width apart and hold a dumbbell in each hand with an overhand grip, palms facing your thighs.
-Engage your core, keep your back straight, and maintain a slight bend in your knees throughout the movement.
-Initiate the movement by hinging at your hips, pushing your buttocks back while maintaining a neutral spine.
-Lower the dumbbells towards the ground by allowing your torso to lean forward, keeping the dumbbells close to your legs.
-Continue lowering until you feel a stretch in your hamstrings, while keeping your back straight and your head facing forward.
-At the bottom of the movement, pause briefly and focus on engaging your hamstrings and glutes.
-Squeeze your glutes and engage your hamstrings as you reverse the movement and return to the starting position.
-Keep the dumbbells close to your body as you rise back up, maintaining control and avoiding any rounding or excessive arching of the back.
-Exhale as you come up and inhale as you lower down, breathing naturally throughout the exercise.
-Choose an appropriate weight that allows you to maintain proper form and control.

Dumbbell RDL

TARGETS: quads, glutes, adductors, hamstrings, core muscles, calves 

-Begin by standing with your feet wider than shoulder-width apart, toes turned out at a comfortable angle.
-Hold a dumbbell in the middle with both of your hands
-Engage your core and maintain a slight lean forward throughout the movement.
-Initiate the squat by bending at your knees and hips, lowering your body down towards the ground.
-Keep your chest up and knees tracking in line with your toes as you descend.
-Continue lowering until your thighs are parallel to the ground or as low as your flexibility allows.
-Pause briefly at the bottom, then push through your heels to rise back up to the starting position.
-Exhale as you push up and inhale as you lower down, maintaining a controlled breathing pattern.
-Maintain proper form, avoiding excessive leaning or rounding of the back.
-Focus on engaging your quadriceps, glutes, and adductor muscles throughout the movement.
-Choose an appropriate weight that challenges you but allows for proper form and control.

Dumbbell Sumo Squat

TARGETS: hamstrings, glutes, calves, core 

-Start by lying on your back on the floor with your knees bent and your feet placed on top of a stability ball.
-Position your feet hip-width apart and ensure that your heels are in contact with the ball.
-Place your arms by your sides, palms facing down, for stability.
-Engage your core and gluteal muscles to stabilize your body throughout the exercise.
-Begin the movement by pressing your heels into the stability ball and lifting your hips off the ground.
-Keep your body in a straight line from your shoulders to your knees, with your core engaged and your back neutral.
-While maintaining stability, bend your knees and roll the stability ball toward your glutes, using your hamstrings.
-Focus on curling the ball in a controlled manner, ensuring that you feel the contraction in your hamstrings.
-Pause for a moment at the top of the movement, squeezing your hamstrings.
-Slowly extend your legs, rolling the ball away from your glutes and returning to the starting position.

Stability Ball Hamstring Curls

TARGETS: quads, glutes, hamstrings, calves, core muscles, adductors, hip flexors 

-Start by standing tall with your feet together and your hands on your hips or hanging freely by your sides.
-Take a step forward with your right leg, lowering your body down into a lunge position.
-Bend your right knee to approximately a 90-degree angle, ensuring your knee stays in line with your ankle.
-Lower your left knee towards the ground, keeping it a few inches above the floor.
-Push off your right heel and bring your left leg forward, stepping into the next lunge.
-Repeat the movement, alternating legs with each step to create a walking motion.
-Maintain an upright posture throughout the lunges, keeping your chest up and core engaged.
-Breathe naturally throughout the exercise, exhaling as you push up and inhaling as you lunge down.
-Focus on engaging the quads, glutes, and hamstrings with each step.
-Adjust the difficulty by increasing or decreasing the pace, or by adding weights when ready.

Body Weight Walking Lunges

W1 / D3 Full Lower Body

Carley

W1 / D1 Glutes + Hamstrings

Veronica

Enjoyed this workout so much! My arms and shoulders are burning up! Always good to leave the gym feeling like that! 🔥

W1 / D2 Shoulders + Triceps

Great workout!! Good start to my Saturday morning!

W1 / D4 Back + Biceps

W1 / D5 Full Body + Core

W2 / D1 Glutes + Hamstrings

Oooo shoulders on fire in a good way!! 🔥😍

W2 / D2 Shoulders + Triceps

First workout at the “new gym” for the summer. Limited equipment but I made it work!! Great workout! Thank you Amy!! 🔥🔥🔥

W2 / D3 Full Lower Body

W2 / D4 Back + Biceps

W2 / D5 Full Body + Core

Amy is gonna kill me!! That was a fantastic and very sweaty workout session this morning!! Feeling great and was also able to increase of weights!

W3 / D1 Glutes + Hamstrings

Amazing left this morning. I did not want to do this lift but I’m so glad I did!!

W3 / D2 Shoulders + Triceps

W3 / D3 Full Lower Body

Amy is gonna KILL US with these workouts!! Fantastic back & biceps workout this morning.

W3 / D4 Back + Biceps

W3 / D5 Full Body + Core

This one kicked my rear, like legs shaking walking out the gym! Goodness! 🥵

W4 / D1 Glutes + Hamstrings

W4 / D2 Shoulders + Triceps

Them hamstring curls get me every time🥵

Full lower body fire 🔥 Had me walking out on jello legs. Great way to start the day!

Courtney Dawson

W4 / D3 Full Lower Body

I really needed this workout this morning!! Felt great to get in a KILLER workout!

W1 / D3 Full Lower Body

Community

More workouts from Amy Jo