Name: Playbook - Aubree Aldous - LOWER BODY & CORE
Uploaded: 2023-04-13T02:50:34.939Z
Duration: 50 min
Description: LOWER BODY & CORE

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Hold
- Lower back to starting position

Glute bridge hold

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Warmup

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

DB curtsy squat

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 jump squats

- Stand in split stagger stance with dumbbell in each hand
- Hinge at the waist performing a RDL
- Stand back to upright

DB split stance RDL

Circuit 1

- Hold a single dumbbell overhead at full extension 
- Alternate back and forth doing stationary lunges forward and reverse

Alternating Db seesaw lunges

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Hold weight between legs
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

Circuit 2

- 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

Ski + thruster

- keep lower back touching the ground
- point toes and raise knees to 90 degrees
- hinge at the hips to lower both feet together
- tap ground
- slowly raise toes back to starting position

Ballet toe drops

Circuit 3

Complete as many rounds as possible in the set time.

- Using a ball, dumbbell, or any elevated surface, quickly alternate feet and tap the surface. 
- Keep core tight.

Toe taps

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by jumping back down and landing softly or stepping backwards off the box

Box jumps

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (extended)

- Position legs in bent position, feet shoulder width apart
- Holding the weight with your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

- High plank position with hands stacked below shoulders
- Using a dumbbell and opposite hand, drag the weight from alternating side of your body. 
- Shift positions and repeat on other side.

Plank Db drag

Circuit 4 - AMRAP

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

TUESDAY - LOWER BODY + CORE

FRIDAY - LOWER BODY + CORE

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

LOWER BODY & CORE

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