Name: Playbook - Aubree Aldous - W4/D2 LEGS
Uploaded: 2023-04-13T02:50:35.044Z
Duration: 35 min
Description: W4/D2 LEGS

I love these work outs! Thanks 🤍🤍🤍

Bree

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

Alternating Db seesaw lunges

- 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

- 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

Circuit 1

- 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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Ski jumps

Circuit 2

- Hinge forward holding the dumbbell on your shoulders
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

DB good morning

Db goblet squat + reverse lunge

- With hands at your head perform jump squats

Prisoner jump squats

Circuit 3

W4/D2 LEGS

Aubrey

So happy you have a beginners plan because I need it!

Lauren

W1/D1 ARMS

W1/D2 LEGS

W1/D3 BACK

Love the combinations of movement. 👌👌👌

W1/D4 FULL BODY

W1/D5 CARDIO & CORE

W2/D1 ARMS

W2/D2 LEGS

Shannon

W2/D3 BACK

Around the world is my new fave.
Thanks Aubree. 🤍🤍🤍

W2/D4 FULL BODY

That almost made me puke…. I love it!!!! 😃

W2/D5 CORE + CARDIO

W3/D1 ARMS

I can’t feel my legs!!!! 😵🔥🔥🔥

W4/D2 LEGS

Community

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