Name: Playbook - Annie Openshaw - W2/D2 - LOWER BODY
Uploaded: 2023-06-22T18:30:42.984Z
Duration: 45 min
Description: W2/D2 - LOWER BODY

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

Niamh Boyce

Julie

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

1. Dumbbell step up 
2. Dumbbell glute bridge 
3. Dumbbell rdl 
4. Lunge drops  
5. Dumbbell sumo squat 
6. Single leg hip thrust 

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

- Holding a dumbbell at your side, chest lifted and shoulders back
- Place foot up onto the bench/chair and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

10 reps each leg

Dumbbell step-ups

- Place the dumbbell on your hips
- Push through your heels to raise your hips into a glute bridge
- Pause at the top, squeezing your glutes
- Lower back down to starting position with control

Dumbbell glute bridge

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand with your feet close together
- Hop slightly, dropping down into a lunge (both legs are bent to 90 degrees)
- Jump back up to starting position and repeat on the opposite side

Lunge drops

- Hold a single dumbbell in front rack position
- Feet are wide and toed out
- 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

Dumbbell sumo squat

- Place your upper back on the bench
- Raise one foot of the floor
- Push through your heel raising your hips 
- Pause at the top, squeezing your glutes
- Lower your hips down to starting position

Single leg hip thrust

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

1. Banded standing abduction
2. Bodyweight lunges 		
3. Floor to ceiling jumps

- Start with your feet together, a band placed just above the ankles 
- Raise one leg laterally against the resistance of the band
- Lower your leg releasing the tension on the band
- Complete desired reps then repeat on the opposite side

Banded standing abductions

- 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

- Sit into a deep squat and touch the floor with both hands
- Explosively jump up, reaching your hands for the ceiling
- Landing softly, moving directly into the next rep

Floor to ceiling jumps

Lower Body Circuit

W2/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

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🫶🏻✨

W1/D2 - LOWER BODY

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/D2 - LOWER BODY

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