Name: Playbook - Aubri & Liv - 4/18: LOWER BODY HOME
Uploaded: 2024-04-28T18:05:41.918Z
Duration: 50 min
Description: 4/18: LOWER BODY HOME

McKenna

Lexie

Erin

Today we focus on challenging our weight load & engaging all those leg muscles! Looks short & sweet but up that weight & feel the burn!

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

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 per side

Lateral Band Walk

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

Jump Squats

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

Sumo squat pulses

- Stand with your feet shoulder-width apart and your hands up in a guard position.
- Lift your knee up towards your chest, keeping your foot flexed and toes pulled back.
- Extend your leg forward, aiming to strike with the ball of your foot.
- As you kick, snap your leg back quickly to the starting position.
- Repeat the kick with the other leg and continue alternating.
*10 per side

Front Kick

Activation

- 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

- 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

SUPERSET 1

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

*10 each side

Lateral Step-Ups

- 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

SUPERSET 2

REST

- 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 RIGHT

Single leg glute bridge LEFT

- 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

- 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

Frog pumps

GLUTE BURN

- 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
* 10 each side

Reverse Lunge + Twist

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

SUPERSET 3

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.

- Hold the weight on top of your legs 
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weighted wall sit hold

BURNOUT (optional)

4/18: 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!!

4/18: LOWER BODY HOME

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