Name: Playbook - Aubree Aldous - TUESDAY - LEGS + CORE
Uploaded: 2023-04-13T02:50:35.078Z
Duration: 50 min
Description: TUESDAY - LEGS + CORE

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

* if you don’t have a barbell, position dumbbells on your traps so that the bottom of the weight is toward your back

Barbell back squat

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

Kettlebell swing

Jump lunges

Circuit 1

- Hold a single dumbbell overhead at full extension 
- Alternate back and forth doing stationary lunges forward and reverse
- back & forth counts as 1 rep

Alternating Db seesaw lunges

- Raise hips off the ground to a bridge position
- hands to your sides
- with weight in heel, walk out one foot at a time keeping toes off the ground
- pause in full extension
- walk in one foot at a time back to starting bridge position

Hamstring walk outs

Alternating dumbbell snatch

Circuit 2

- 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

- Stand in a wide toed out stance 
- Lower into a squat and pulse

Sumo squat pulses

- use a plate or elevated surface beneath one foot
- air squat with one foot elevated

Elevated air squat

Diagonal half burpee

Circuit 3

- 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

Heel touches

**No exercise ball? Start in high plank with feet elevated on a bench/chair and walk shoulders backward toward hips until you reach pike position, walk back out to starting position. 
- Start with toes on exercise ball in high plank position. 
- Keeping shoulders stacked over hands, lift from your hips until you reach pike position. 
- Slide hips down and backward until you reach starting position.

Exercise ball pike

Circuit 4

TUESDAY - LEGS + 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

FRIDAY - LOWER BODY + CORE

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

TUESDAY - LEGS + CORE

More workouts from Aubree Aldous