Name: Playbook - Aubri & Liv - Express Lower Body
Uploaded: 2024-04-28T18:06:17.752Z
Duration: 30 min
Description: Express Lower Body

London Ringer

Avery

Tonya Forst

DanielaEscobar

It would cool to be able to change the time lengthy of the full workouts. And see “easier” alternatives to the exercises. Thai may help cater to beginners

Eliza

Rachel

Rylee

I am newer to the gym so I didn’t complete it all, but did shout 75-80%. It kicked my butt in the best way! 🔥👏🏼

For me, this would take more than 30 mins. And I didn’t take many breaks.

Emily

- 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

Front foot elevated split squat

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive box knee drive

- Step one leg back behind the other leg with barbell on back 
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side
*10 each side

Curtsy Lunge

- 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 1

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell Goblet Sumo Squat

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

- Sit into a squat position 
- As you raise, use your core to lift one of your legs to at least a 90° angle 
- Return to your starting position and repeat to the opposite side
*10 each side

Squat to High Kick

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
* 10 reps per side

Dumbbell Reverse Lunge

Circuit 2

Express Lower Body

absolutely dead in only 30 min?? a killer but in the best way

Annie

Sydney Halfmann

Express Body Burn

So good for a quick efficient upper body 🤩

Hannah

Kenley

Express Upper Body

Jenna

Georgia

Express Full Body

Presley Budge

Maggie Roberts

Laurin

Express Booty

Loved this so much. Modifications for some exercises would be nice, but other than that loveee.

Express Abs

Definitely underestimated the burn I would get. 10/10!!!

Express Shoulders

Express Back & Bi’s

Megan

Express Full Body HIIT

my legs are on FIREEEEEE. absolutely loved this workout it burned!

Dalia

Express Legs

anni

Shannon

That one was a killer and I’m so sore BUT it was awesome! Will definitely do again :)

Express Lower Body

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