Name: Playbook - Aubree Aldous - TUESDAY - LOWER BODY + CORE
Uploaded: 2023-04-13T02:50:34.970Z
Duration: 45 min
Description: TUESDAY - LOWER BODY + CORE

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

Celene

Frog stretch

Crab walks

Warmup

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Half kneeling wood chopper

- 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

- 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 1

Wide stance db squat

Jump lunges

- 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

- 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

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

DB skiers

Alternating Db snatch to twist

Circuit 3

Sprawl

- 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

- Keep your legs fully extended with your toes pointed forward
- Raise your feet over the dumbbell back and forth
- Your core should be engaged 
- Focus on a slow controlled movement

Leg raises over DB

Circuit 4

TUESDAY - 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!

LOWER BODY + CORE

LOWER BODY & CORE

FRIDAY - LOWER BODY + CORE

Great! Made me excited to do weights again!

TUESDAY - LOWER BODY + CORE

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