Name: Playbook - Aubri & Liv - 4/29: LOWER BODY GYM
Uploaded: 2024-05-13T00:36:59.742Z
Duration: 50 min
Description: 4/29: LOWER BODY GYM

Jamie

Avery

I’d love an option to somehow check off which round/set I’ve completed! Like round 1, 2, 3

Taylor

Peyton

Chelsea

Mary

HAPPY MONDAY!!

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.

**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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

- 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 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 GYM

Miranda

Lori

5/11: SHOULDERS + ABS GYM

Buns of steel from this workout🧡🍑🍑

Ali Roberto

5/10: LOWER BODY GYM

I like these cardio workouts! PLEASE ADD MORE!! 😊😊

Maddie

5/8: FULL BODY STRENGTH + CARDIO GYM

i do love these workouts don’t get me wrong but they’re just inconvenient. it’s very unrealistic to be able to go to 3 different stations for a super set in a crowded gym without a machine being taken up BUT that is said with love not hate🫶🏼

Brooklyn

😮‍💨😮‍💨😮‍💨😮‍💨

5/7: BACK + BICEP GYM

Emil

Emily Hobus

5/6: LOWER BODY GYM

Alison

5/11: SHOULDERS + ABS HOME

5/10: LOWER BODY HOME

Rachel

Absolutely KILLER! I’m drenched in sweat

Lexie

London

5/8: FULL BODY STRENGTH + CARDIO HOME

By giving alternative when we don’t have the material at home☺️

wish there was a little bit of lower back but overrall I loved it!!

Faith

5/7: BACK + BICEP HOME

aimee

Ashlyn

It was good. I didn’t have time to go to the gym so I did the at home lower work out at my apartment gym and it was a burner!

4/29: LOWER BODY GYM

Community

More workouts from Aubri & Liv