Name: Playbook - Annie Openshaw - W1/D2 - LOWER BODY
Uploaded: 2023-06-22T18:30:42.929Z
Duration: 45 min
Description: W1/D2 - LOWER BODY

my soul left my body during the bulgarians. so good 🔥 🔥 🔥 ily annie 💖

Found it challenging for sure, but so happy when finished!! Nothing beats that feeling🫶🏻✨

Niamh Boyce

Julie

LOWER BODY:
6 exercises
Complete ALL reps and sets before moving on to the next exercise 
- 30 seconds rest between sets

1. Bodyweight lunges 
2. Dumbbell hip thrust 
3. Banded side steps 
4. Dumbbell curtsy lunge with pulse 
5. Dumbbell bugarian split squat 
6. Forward bound with backward runs 

LOWER BODY CIRCUIT:
3 rounds, 3 exercises 
- 30 seconds on each exercise
- No rest between exercises 
- 1 min rest between rounds

- Keep your chest up and hands at your hips
- Step back and bring your back knee down until both legs are at 90 degrees
- Drive through your front foot, stepping forward back to the starting position 
- Repeat on the opposite side
- Working back and forth for time or reps

Bodyweight alternating reverse lunges

- Place your upper back on a bench/chair, and dumbbell at your hips
- Push through your heels, bringing your hips up 
- Pause at the top, squeezing your glutes
- Lower back to starting position

Dumbbell hip thrust

- Place a band just above the knees
- Take lateral steps back and forth for time or reps

Banded side steps

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Pulse 2x
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

15 reps per leg

Dumbbell curtsy lunge with pulse

- Start with your back foot on top of an elevated surface, holding a single dumbbell in front rack position
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to stand back up
- Complete desired reps then repeat on the opposite side

10 reps each leg

Dumbbell bulgarian split squat

- Stand with your feet shoulder-width apart
- Begin exercise by swinging your arms back behind your body as you bend your knees and push your hips back
- Swing arms forward as you drive your feet into the ground, push hips forward, and explode forward off the ground
- Land on your feet dropping into a squat
- Run backward to where you started

Forward bound with backwards run

3 rounds, 3 exercises 
- 30 seconds on each exercise
- No rest between exercises 
- 1 min rest between rounds

1. High knees
2. Bodyweight squats
3. Glute bridges

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels, bringing your hips up 
- Pause at the top, squeezing your glutes 
- Lower back to starting position

Glute bridge

Lower Body Circuit

W1/D2 - LOWER BODY

Sadi

Erika Lausin

I started again! From the beginning! So happy I did, nothing beats the feeling of completing a workout! Thank you so much Annie!💗

W1/D1 - FULL BODY + LISS CARDIO

Natalie

W1/D3 - UPPER BODY + ABS

Feel so amazing after completing this💖 thank you so so much Annie🥰

I have been following Annie since 2020 and not only does she offer amazing work outs, guides, nutrition support and recipes but she also does all this with a huge focus on mental health and caring for your WHOLE self. Finishing up week one and loving it!

W1/D4 - LOWER & UPPER

So needed the outdoor walk, loving the different activities

W1/D5 - CARDIO

Amazing workout 🤍✨ so motivating, thank you so much Annie 💗🥰

This workout was so helpful for my mental health today. Much needed. Love the differences in exercises that are offered!

W2/D1 - FULL BODY + LISS CARDIO

Always find leg day the hardest but feel so good after completing it!!✨

W2/D2 - LOWER BODY

I just started working out and that was perfect and hard! :)

Paige

W2/D3 - UPPER BODY + ABS

loving this workouts and feeling really great! 😍

Daniela

Found this tough but feel so good now after finishing it ✨

W2/D4 - LOWER & UPPER

Continue to enjoy the option to move our bodies in ways that can serve us!

W1/D2 - LOWER BODY

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