Name: Playbook - Aubree Aldous - FRIDAY - LOWER BODY + CORE
Uploaded: 2023-04-13T02:50:34.976Z
Duration: 50 min
Description: FRIDAY - LOWER BODY + CORE

Great! Made me excited to do weights again!

Katie

- Holding dumbbells in front rack position
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat alternating legs

Db front rack step ups

- 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

Air squats

Warmup

- Place your feet hip-width apart, and dumbbells racked on your shoulders 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee

DB lateral lunge

Weighted overhead walking lunge

Plank to bear walkout

Circuit 1

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a narrow stance front squat
- Stand up to full extension

DB heel elevated narrow squat

- Perform a kettlebell swing to shoulder height
- Repeat for desired reps

Kettlebell swing

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

Jump squats with toe tap

Circuit 2

Turbo

Diagonal half burpee

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Circuit 3

Crab walks

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack knife crunch

Plank punches

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

Circuit 4

FRIDAY - LOWER BODY + CORE

I’m going to feel that one! 🥲😂🤍

Bree

Meli

Bella

Lower Body + Core

KICKED MY BUTT! Thanks for an awesome workout, I feel so strong. 💪🏼

Amanda

Lower Body + core

This was SO tough- sweaty and shaky!! Feeling great!

Celene

LOWER BODY + CORE

LOWER BODY & CORE

TUESDAY - LOWER BODY + CORE

Super tough To get through all the circuits! Shaky legs tell you that was a great workout!

FRIDAY - LOWER BODY + CORE

Community

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