Name: Playbook - Aubri & Liv - 4/29: LOWER BODY HOME
Uploaded: 2024-05-13T00:37:10.694Z
Duration: 50 min
Description: 4/29: LOWER BODY 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

Sandy

First real workout in a few years!  This was amazing!! 👏🏼 🔥

Lexie

McKenna

Rachel Seegmiller

HAPPY MONDAY!! We hope you are having the best start to your new year. 

Remember to rate & review your workout when you’re done! Your reviews help us out so much 🤍💫

ALSO!! Let us know what you are wanting to see here on the app!

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.

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 8 MINUTES

- 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

- 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

- 3D lunge has 3 separate lunges that you will perform.
- First, the forward lunge. Stepping forward, ensuring that your knee doesn't go over top of your toes. Kneeling tall over top of the back leg.
- Return.
- Second is the side lunge. Step out, ensuring that your foot, knee and hip are all in line. And sit your back behind you.
- Third, the reverse lunge. Step back and return to standing position.
- All three lunges on one side is one rep
* work both sides. 3 per side.

3D 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

Activation

2 exercises. 3 rounds.

LETS START OFF LEG DAY WITH THIS BURNER

- 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 RIGHT

- Start in a split stance with your back foot on an elevated surface 
- Jump up
- Land softly
* Work both sides
* 10 reps per side

Explosive Bulgarian split squat jump RIGHT

Dumbbell bulgarian split squats LEFT

Explosive Bulgarian split squat jump LEFT

SUPERSET 1

2 Exercises. 3 Rounds.

STEP UP: Step Ups are incredible for the GLUTES when done correctly! Start with a box that you can maintain proper form. Start low, and work your way up. You will feel these in the glutes if you're doing them correctly! Maintain a slight forward lean in the torso. Think about keeping that back leg straight. This will help you avoid pushing off the back leg! Use the power of that front leg to drive you to stand up! Slow down on the way down. Control the movement. Do all reps on one leg before switching to the other leg.

HIP THRUSTS: use the same weight for all sets. Squeeze glutes hard at the top. At home, use a single dumbbell placed on hips. 

**RECORD WEIGHTS LIFTED

-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

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip thrust

SUPERSET 2

- 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

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

- Begin with dumbbells in each hand and feet a little more than hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Sumo Dumbbell RDL

CIRCUIT

- 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

- Lying on your back with one leg straight with your heel on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your leg
* 10 reps per side

Single leg Hamstring ball roll ins

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.

- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Repeat with other leg

Bodyweight Alt. Forward Lunge

BURNOUT (optional)

4/29: LOWER BODY HOME

Tiffany

Avery

Ali Roberto

5/18: LOWER BODY GYM

Mobility workouts! Easy quick protein packed snacks!!

I’ve been loving the format of the workouts these past few weeks! I would love to see more stretching exercising at the beginning or the end!

Kamryn

5/17: BACK + BICEP GYM

Rachel

Felicia

5/15: FULL BODY STRENGTH GYM

Emily

Maddie

5/14: ARMS + ABS GYM

Made me feel powerful and like a bad ass!!

5/13: LOWER BODY GYM

Marina

Annie

5/18: LOWER BODY HOME

Deepika

Love it! Easy to follow and burns so good!!

5/17: BACK + BICEP HOME

Julia

5/15: FULL BODY STRENGTH HOME

kinsey

5/14: ARMS + ABS HOME

Holy cow what a burn!!! These workouts are exactly what I’ve needed. Thank you!!!

4/29: LOWER BODY HOME

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