Name: Playbook - Aubree Aldous - LOWER BODY + CORE
Uploaded: 2023-04-13T02:50:34.929Z
Duration: 50 min
Description: LOWER BODY + CORE

Jumping jacks

Crab walks

Warmup

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- With a dumbbell in each hand, place your back leg on an elevated surface 
- Hop up pushing up through your front leg
- Land softly

Bulgarian split squat hop

- Bring your knee towards your chest as you raise your shoulders 
- Repeat on the opposite side 
- Engage your core

Dumbbell crunch alternating sides

Circuit 1

- 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

- Support upper back on a bench and the barbell or dumbbells across your hips
- With both knees bent to 90 degrees, lower your glutes to the floor and press back up to starting

Db hip thrusts

- Support upper back on a bench and the barbell or dumbbells across your hips
- With both knees bent to 90 degrees, lower your glutes to the floor and press back up to starting
- Pulse at the top

Db hip thrust pulse

- Support upper back on a bench and the barbell or dumbbells across your hips
- With both knees bent to 90 degrees, slowly lower your glutes to the floor and press back up to starting
- Lowering should take to count of 5

Db hip thrust slow release

Circuit 2

Front rack narrow squat

- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Db forward lunges

Bench curtsy to squat

Circuit 3

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Weighted frog pulse

Frog Crunch

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Around the world

Circuit 4

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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