Name: Playbook - Aubree Aldous - LOWER BODY + CORE
Uploaded: 2023-04-13T02:50:34.919Z
Duration: 50 min
Description: LOWER BODY + CORE

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

Celene

Weighted sit to stand

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Press hips back and lower to parallel
- Extend your legs to come back up

DB squat

Warmup

- Start with weights in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Bench single leg squat

- Feet hover slightly above ground, hands at sides
- Pull one knee in to crunch, return to bowl position
- Alternate legs

Bowl hold + single leg crunch

Circuit 1

Front rack narrow squat

- Keep your chest up and hold dumbbell overhead
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

OH Db reverse lunge

- 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

Circuit 2

Lateral lunge to sumo

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

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

Jump squats with toe tap

Circuit 3

Alternating dumbbell snatch

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

Alternating Db seesaw lunges

- 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

- 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)

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

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

LOWER BODY + CORE

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