Name: Playbook - Annie Openshaw - W3/D2 - LOWER BODY
Uploaded: 2023-06-22T18:30:43.004Z
Duration: 45 min
Description: W3/D2 - LOWER BODY

Daniela

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 bulgarian split squat 
2. Dumbbell hip thrust 
3. Dumbbell sumo squat 
4. Bodyweight squat to tiptoes 
5. Bodyweight curtsy lunge with pulse  
6. Dumbbell good mornings 

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

- Start with your back foot on top of an elevated surface
- 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

Bodyweight bulgarian split squat

- 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

- 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

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

Bodyweight squat to tip toes

- 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

10 reps each leg

Bodyweight curtsy lunge with pulse

- Stand with your feet shoulder width apart 
- Hold a dumbbell on your upper chest 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Dumbbell good morning

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

1. Lunge drops 
2. Bodyweight squat 
3. Bodyweight glute bridges

- 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

- 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

W3/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!

W3/D2 - LOWER BODY

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