Name: Playbook - Aubri & Liv - 4/22: HIGH INTENSITY LOWER BODY HOME
Uploaded: 2024-04-28T18:06:34.669Z
Duration: 60 min
Description: 4/22: HIGH INTENSITY LOWER BODY HOME

Lunges and squat jumps got me 🥵🥵🥵

Ashlyn

Sandy

Annie

Shahar

Tonya Forst

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.

- 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

Narrow Squat to Sumo Squat

SUPERSET 1

- Elevate heels 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

Reaching Lateral Lunge

SUPERSET 2

1. Start by standing with your feet shoulder-width apart, holding dumbbells in front of your thighs with an overhand grip.

2. Begin the movement by hinging at your hips, pushing your glutes back, and lowering the weight towards the ground. Keep your back straight and your core engaged throughout the movement.

3. Lower the weight until you feel a stretch in your hamstrings, but avoid rounding your back or letting your shoulders slump forward.

4. Once you reach the bottom of the RDL position, push your hips forward and immediately transition into a squat by bending your knees and lowering your body down. Keep your chest up, back straight, and weight on your heels.

5. Push through your heels and extend your legs to return to the starting position.

6. Repeat the RDL to squat movement for the desired number of repetitions.

RDL to Squat

- 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

SUPERSET 3

- 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 legs
* 10 reps per side

Step Ups

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

Jump Squats

SUPERSET 4

4/22: HIGH INTENSITY 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!!

Hannah

Cat W

4/27: FULL BODY HIIT STRENGTH + CORE GYM

Alicia Lasater

Booty is burnin’ 🔥 Such a good one to start off the week!

Alyssa

4/25: LOWER BODY GLUTE FOCUS GYM

Jenn

Sooo good👌🏽 the YTW’s were killing today!

Miranda

Megan

4/24: BACK + BI’S GYM

I only had time to do 3/4 of it but it was so good.

4/23: SHOULDERS + ABS GYM

Ashlee

Such a good burn🔥 the jumping lunges ruined me

Mclain Batty

4/22: HIGH INTENSITY LOWER BODY GYM

4/27: FULL BODY HIIT STRENGTH + CORE HOME

Workout made me feel so good about myself!!

4/22: HIGH INTENSITY LOWER BODY HOME

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