Name: Playbook - Aubri & Liv - 5/3: LOWER BODY HOME
Uploaded: 2024-05-13T00:37:04.104Z
Duration: 50 min
Description: 5/3: LOWER BODY HOME

Ashlyn

Rachel

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

- Get into position on all fours with a flat back
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side
* 15 each side

Straight Leg Glute kickback

- 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

Activation

- Perform walking lunges with a double pulse at the bottom of the lunge
* 10 reps each side

Double pulse walking lunges

- 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

SUPERSET 1

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Push back up HARD to starting position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side
*10 each side

Dumbbell lateral lunge w/ knee to chest

SUPERSET 2

2 Exercises. 3 Rounds.

AT HOME: if you do not have kettlebells use dumbbells.

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge with Abduction

Deadlift Rockets

SUPERSET 3

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- with both arms supported on a flat bench
- start with both legs on one side of the bench
- jump with both feet over the bench & land on opposite side
- jump back over

Bench Hops

CIRCUIT

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.

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

REST

- Start with your feet close
- Slightly hopping, you will drop down into a wide squat pushing your knees out, facing one direction 
- Hop back up to starting position, facing forward 
- Repeat squat on the other side

Surfer Pop squats

BURNOUT (optional)

5/3: 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

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!!

Sandy

5/17: BACK + BICEP HOME

McKenna

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!!!

5/3: LOWER BODY HOME

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