Name: Playbook - Aubri & Liv - 3/25: LOWER BODY HOME
Uploaded: 2024-04-07T17:34:11.817Z
Duration: 70 min
Description: 3/25: LOWER BODY HOME

Emma

Megan

Catherine

Wow! I can’t feel my legs. Great workout!

Maria

Great workout. Not all workout instructions we correct. It would say 8 reps but then at the bottom it would say 10. Happened several times.

Sandy

Alyssa

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. 

Record the weight you are lifting!! This helps to see if you are making progress as the weeks go on. 

This workout is a bit different in what you’re used to BUT it’s still a BURNER.

HEAVY LIFTS: Focus on form and function with this lift. Take your time. Get in tune with your body and dial in on the muscle groups being used. It’s all about progression with this lift. Remember to record weight. There will be more rest in between these sets because you are lifting HEAVY.

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.

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
* 10 reps per side

Lateral Band Walk

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

hip thrusts

- Start with your feet close together
- Slightly hopping, you will drop down into a wide squat pushing your knees out 
- Hop back up to starting position

pop squats

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to land in a squat 
- Repeat on opposite side
- If using weight, hold in a goblet position.
*10 reps per side

Reverse lunge to squat

Warm Up + Activation

HEAVY LIFT! Go as heavy as you are able while maintaining good form & hitting the set rep count! Do 10-15 reps each leg.

- Keep your chest up holding two dumbbells at your at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

HEAVY LIFT 1

⚠️ HEAVY LIFT ⚠️ two heavy lifts in a row. You got this. Move so slow & controlled here. Don’t rush it. Maintain a slight lean forward to target those glutes. You will have TWO minutes of rest after each round. Take the full two minutes to recover for your next round of HEAVY lifting.

- 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
* 10 reps per side

Dumbbell bulgarian split squats

HEAVY LIFT 2

- Hold dumbbells down by hips
- perform a single leg calf raise
- Pause at the top engaging your calves

Dumbbell calf raise

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

SUPERSET 1

- Hold the 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 per side

Lateral goblet lunge

LEG BURN

- Start in a squatting position with dumbbell held a chest height
- Slowly rotate into a bent over position 
   - legs will be straight with a slight bend
   - dumbbell locked in at chest w/ elbows glued to side 
   - straight back
   - core engaged 
- Slowly rotate back into the squat position 
- That is one rep. Repeat for however many reps needed

Frog Squat

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

SUPERSET 2

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Dumbbell single leg hip thrust

(Optional) BURNOUT

3/25: LOWER BODY HOME

Avery

Felicia

Emily

4/20: FULL BODY GYM

who had the NERVE to invent those Copenhagen planks 🥲

Courtney

4/19: LOWER BODY GYM

Jenn

Ali Roberto

Hannah

4/17: Upper Body Pull GYM

Eden

4/16: Upper Body Push GYM

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

Rachel

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

Annie

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 🥲🫶🏼

3/25: LOWER BODY HOME

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