Name: Playbook - Ashley Thomas - W1/D1 Lower Body & Core
Uploaded: 2024-01-19T23:30:03.913Z
Duration: 60 min
Description: W1/D1 Lower Body & Core

Perform each exercise in the circuit once then rest 60 seconds before repeating for designated rounds.

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

Jump squats

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB/DB goblet squat

To set up, position a glute band above your knees, lie on your side, plank on to your elbow, and bend your hips and knees at roughly a 45-degree angle. Crisscross the arches of your feet and raise your top leg, keeping your bottom leg flush with the ground. Complete desired reps then repeat on the opposite side

Banded clamshells

Holding dumbbells at your sides, chest lifted and shoulders back.
Place foot up onto the box and push through your heel to stand up-l driving opposite knees up. 
Step down and repeat on same side before switching sides. 

X 12 reps per leg

Dumbbell Step Ups

Circuit 1: Lower Body

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor- Tap the floor and lift back up engaging your glutes

Dumbbell single leg RDL

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

X 12 reps each leg or 24 steps total

Walking lunges with dumbbells

Lay on the floor with your legs bent with a Dumbbell across the hips. 
Push through your heels bringing your hips up.

Dumbbell glute bridge floor press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Circuit 2: Lower body

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

X 20 reps each side

Mountain climbers

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Extend both and arms out away from the body laying on your back. Take opposite hand and crunch up reaching for opposite ankle/foot while keeping leg and arm straight. Slowly lower and extend back out to the start position and repeat on one side before switching sides.

X12 reps each side

Crossbody hand to foot reach

Lay on back with both legs straight up in the air. Using the lower abs kick the soles of the feet up like pressing the ceiling up with the bottom of the shoe. Controlling the move, lower back down and repeat.

Hip lifts

Circuit 3: Core

W1/D1 Lower Body & Core

W1/D2 Back, Biceps, & Core

W1/D3 Legs & Glutes

W1/D4 Chest, Shoulders, Triceps, & Core

W2/D1 Lower Body & Core

W1/D1 Lower Body & Core

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