Name: Playbook - Aubri & Liv - 4/15: LOWER BODY GYM
Uploaded: 2024-04-28T18:05:37.759Z
Duration: 55 min
Description: 4/15: LOWER BODY GYM

Natalie

Avery

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

Emil

The description before you press “start workout” describes a heavy lift (3 sets of 8) but it wasn’t in the workout after you hit start! I did a back squat bc that seemed like the description. But just a friendly heads up!

Courtney

Hannah

Welcome to a new week!
Remember to rate & review today’s workout when you’re done with it!! Go ahead & let us know what you would like to see us bring to this app!

We recommend warming up before your workout & activating the muscles we are about to work!Walking gets your blood flowing & prepares you for your workout.

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

Warm Up

Complete as many rounds as possible in 8 minutes! Take rest when needed. 

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.

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- 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

- 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
* 12 reps per side

Single leg glute bridge

- Sit into a squat position 
- As you raise, use your core to lift one of your legs to at least a 90° angle 
- Return to your starting position and repeat to the opposite side
* 10 reps each side

Squat to High Kick

Activation

Go heavy here and be strict with your form.

Barbell Back Squat w/ 3 Pulses

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

SUPERSET 1

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes
* if unable to balance, use hand not handling dumbbell to provide needed stability by holding on to a wall, machine, bench. 
* 10 reps per side

Dumbbell single leg RDL

SUPERSET 2

- Perform walking lunges with a double pulse at the bottom of the lunge
* 10 reps each side

Double pulse walking lunges

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

Dumbbell calf raise

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both sides
* 10 each side

Dumbbell step ups

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

Circuit

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
*10 each side

Lateral lunge bodyweight

- 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
*10 each side

Dumbbell single leg hip trust

BURNOUT (optional)

4/15: LOWER BODY GYM

Emily

Desi

5/4: FULL BODY GYM

SO HARD. I wish the app could let me record what weight I used so I can increase each new week :-)

Taylor

Felicia

5/3: LOWER BODY GYM

Spring

Rachel

5/1: BACK + BICEP GYM

Alysa

London

4/30: UPPER BODY PUSH GYM

Jamie

I’d love an option to somehow check off which round/set I’ve completed! Like round 1, 2, 3

4/29: LOWER BODY GYM

5/4: FULL BODY HOME

Ashlyn

5/3: LOWER BODY HOME

Sandy

Julia

5/1: BACK + BICEP HOME

Shay

4/30: UPPER BODY PUSH HOME

only did about 12 minutes but still a killer workout

Savannah

Emma

Great workout. Only issue was not knowing when to use weights or not since you’re not using them in the videos. Needs to be a little more clear in the description if we should be using weights or not and where the should be. ie Two in each hand as you lunge, or one single weight at chest as you set up

4/15: LOWER BODY GYM

Community

More workouts from Aubri & Liv