Name: Playbook - Aubri & Liv - 4/19: LOWER BODY GYM
Uploaded: 2024-04-28T18:05:31.866Z
Duration: 50 min
Description: 4/19: LOWER BODY GYM

who had the NERVE to invent those Copenhagen planks 🥲

Courtney

Emily

Avery

loved this one! My legs are gonna be SORE

Taylor

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

Banded Bicycles

Activation

2 exercises. 3 rounds.

MORE REST TIME TO RECOVER FROM HEAVY LIFT

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- 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

- 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

Copenhagen Plank RIGHT

Copenhagen Plank LEFT

SUPERSET 2

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg Press - Sumo Stance

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

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)

4/19: LOWER BODY GYM

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 :-)

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

4/19: LOWER BODY GYM

Community

More workouts from Aubri & Liv