Name: Playbook - Aubri & Liv - 5/10: LOWER BODY GYM
Uploaded: 2024-05-13T00:39:17.277Z
Duration: 50 min
Description: 5/10: LOWER BODY GYM

Buns of steel from this workout🧡🍑🍑

Miranda

Avery

Ali Roberto

bigggg leg week and my legs are feeling it! 🔥

Cat W

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

Complete as many rounds as possible in 7 minutes 
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.

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

Sumo squat pulses

- 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
* 12 reps per side

Single leg glute bridge

- 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.
* 10 per side

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

Activation

- 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

HIP THRUSTS - Squeeze glute at the top of each rep, hold for a 2 count.

Barbell hip thrusts

2 exercises. 3 rounds.

DUMBBELL RDL: Same weight for all sets, only come down as far as you can while keeping lower back tight, once the load starts to shift to your lower back then stop. This is typically just below the knee unless you're pretty flexible.

DB BULGARIAN SPLIT SQUATS: in both hands, go heavy here and be strict. Rest 30 secs between legs.

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

Dumbbell RDL

- 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

SUPERSET 1

2 Exercises. 3 Rounds.

LATERAL LUNGE - medium to heavy lift. Hold dumbbell to chest in goblet position. Record the weight you lift. Focus on glutes & engaging them. Perform all reps on one side before switching to the other side. 

CABLE DEADLIFT - Move SLOW during this lift. Same heavy weight for all sets, only come down as far as you can while keeping lower back tight, once the load starts to shift to your lower back then stop.

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
* 12 reps per side

Lateral lunge

- Hold onto cable bar 
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

SUPERSET 2

2 Exercises. 3 Rounds. 

FRONT FOOT ELEVATED REVERSE LUNGE: dumbbells in both hands, go heavy here and be strict. Rest 30 secs between legs.

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top
* work both sides
* 10 each side

Front foot elevated reverse lunge

- 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 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.

- 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

- Begin in a prone position with your legs off the box
-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

BURNOUT (optional)

5/10: LOWER BODY GYM

Lori

5/11: SHOULDERS + ABS 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

😮‍💨😮‍💨😮‍💨😮‍💨

Taylor

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!

5/10: LOWER BODY GYM

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