Name: Playbook - Aubri & Liv - 5/6: LOWER BODY GYM
Uploaded: 2024-05-13T00:38:35.897Z
Duration: 50 min
Description: 5/6: LOWER BODY GYM

Emil

Avery

Emily Hobus

Felicia

Ali Roberto

Courtney

Awesome! It might be helpful if you listed what equipment was required for each exercise

Rachel

Love you guys ❤️ may love your workouts more

Kymry

FRIENDS HI!! Monday is here & I hope you’re ready! I loveeee Monday. Love the start of a new week! Start this week strong with this leg day workout. 

TIPS FOR TODAYS LIFT: Use proper form!!! It's important to maintain proper form during leg exercises to prevent injury and maximize results. Keep your back straight, knees aligned with your toes, and engage your core muscles for stability.

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.

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

Prisoner Step-Ups

Elevated Heels Glute Bridge

- 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 (LIGHT WEIGHT)

Activation

ADD WEIGHT TO REVERSE LUNGE TO SQUAT!! Hold in goblet position.

-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 (medium weight)

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to land in a squat 
- Repeat on opposite side
- If using weight, hold in a goblet position.

Reverse lunge to squat (medium weight)

SUPERSET 1

If you want to add weight to your prisoner squats, hold weight in goblet position.

- 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 (HEAVY)

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, lifting up onto your toes at the top

Prisoner squat + calf raise

SUPERSET 2

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat RIGHT

Dumbbell bulgarian split squat LEFT

CIRCUIT

- Keep a slight bend at both knees and a neutral spine & a split stance
- Hinge forward, lowering the dumbbells straight down. Keep most of weight on front leg. The back leg is mostly there for balance. 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
* 10 reps each side

B-stance dumbbell RDL (medium/heavy)

- 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 (light)

SUPERSET 3

Perform as many reps as possible until timer goes off.

- 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

AMRAP BURNOUT (optional)

5/6: LOWER BODY GYM

Miranda

Lori

5/11: SHOULDERS + ABS GYM

Buns of steel from this workout🧡🍑🍑

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

😮‍💨😮‍💨😮‍💨😮‍💨

Taylor

5/7: BACK + BICEP GYM

Alison

5/11: SHOULDERS + ABS HOME

5/10: LOWER BODY HOME

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!

5/6: LOWER BODY GYM

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