Name: Playbook - Aubri & Liv - 5/3: LOWER BODY GYM
Uploaded: 2024-05-13T00:36:53.031Z
Duration: 50 min
Description: 5/3: LOWER BODY GYM

Avery

SO HARD. I wish the app could let me record what weight I used so I can increase each new week :-)

Taylor

Felicia

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

- 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

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

Double pulse walking lunges

SUPERSET 1

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- 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

SUPERSET 2

- 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 band 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 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!

5/3: LOWER BODY GYM

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