Name: Playbook - Aubri & Liv - 4/15: LOWER BODY HOME
Uploaded: 2024-04-28T18:05:43.999Z
Duration: 50 min
Description: 4/15: LOWER BODY HOME

Rachel

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. 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

2 exercises. 3 rounds.

focus on engaged glutes. Move slow & controlled. go heavy here and be strict on form.

- Place your feet hip-width apart, dumbbell at chest
- 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
* 12 each side

Goblet Lateral Lunge

- 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

2 Exercises. 3 Rounds.

REVERSE LUNGES: 3 second eccentric (lowering) then drive straight up.

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
* 10 reps per side

Dumbbell Reverse Lunge

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

SUPERSET 2

Perform each movement before resting. This should be challenging.

- 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

- Hold two weights by your sides 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

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

Dumbbell calf raise

Prisoner Step Ups

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.

- When you're in the lunge position, keep your legs, knees and body all at 90 degrees to one another.
- When you jump, you land with a soft knee right back into the lunge position with your upper body over top of the back knee.

Alt. Jump Lunge

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

BURNOUT (optional)

4/15: LOWER BODY HOME

The core/HIIT circuit at the end had too much going on, so it was really hard to transition quickly and remember what the next exercise was… other than that, great workout!!

4/15: LOWER BODY HOME

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