Name: Playbook - Aubri & Liv - 2/29: HIGH INTENSITY LOWER BODY HOME
Uploaded: 2024-04-07T17:34:18.047Z
Duration: 70 min
Description: 2/29: HIGH INTENSITY LOWER BODY HOME

Emma

Rachel

Warm Up: Before you begin training it is so important to get your body & muscles warmed up!  Incline walk is optional. You could perform any type of cardio here to get warmed up. Perform one set of each exercise.

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

Treadmill incline walk

Warm Up + Activation

- Drop into a deep beyond range squat, with your hands on the ground.
- Jump up by pushing off the ground with your legs, fully extending through the body and hips.
- Land softly on all fours into the deep squat again (starting position).
4) Repeat.

Frog Jumps

REST

- Hold the kettlebell or dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side
* 10 reps each side

Lateral goblet lunge

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

Circuit One

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- 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 but only come up half way
- Lower back down to low squat position
- Push through your heels to come up all the way to starting position

Dumbbell goblet squat with pulse

- Stand in a wide toed out stance 
- Hold dumbbells between your legs in front of you
- Lower into a squat
- As you raise being dumbbells up to your upper chest

Dumbbell sumo squat + Upright row

Circuit Two

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- While you Lunge back twist upper body to opposite side 
- Reverse the movement back to starting position 
- Alternate between legs

Reverse Lunge + Twist

- Start with your feet close together in a squat position 
- Staying low you will then jump out into a wide squat 
- Hop back to starting position
- Repeat

Low pop squats

- 3D lunge has 3 separate lunges that you will perform.
- First, the forward lunge. Stepping forward, ensuring that your knee doesn't go over top of your toes. Kneeling tall over top of the back leg.
- Return.
- Second is the side lunge. Step out, ensuring that your foot, knee and hip are all in line. And sit your back behind you.
- Third, the reverse lunge. Step back and return to standing position.
- All three lunges on one side is one rep
* work both sides. 3 per side.

3D Lunge

Circuit Three

2/29: HIGH INTENSITY LOWER BODY HOME

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who had the NERVE to invent those Copenhagen planks 🥲

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Natalie

Just barely getting into working out & the videos to these workouts are so helpful! Gives me confidence to go to the gym & I feel like I kinda know what I’m doing:)

Joni

4/15: LOWER BODY GYM

I just realized I was supposed to swipe every time I finish! LOL 
BEST app yet! Was a PT all through nursing school (many moons ago) but so out of touch with everything exercise. So glad I found you gals! Thanks for the great content.

Tracy

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4/20: FULL BODY HOME

McKenna

Lexie

Erin

4/18: LOWER BODY HOME

4/15: LOWER BODY HOME

I’m loving this app sm! I’ve been looking for one for so long that matches the way I like to work out and you’re it guys 🥲🫶🏼

2/29: HIGH INTENSITY LOWER BODY HOME

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