Name: Playbook - Aubri & Liv - LOWER BODY 2/2 HOME
Uploaded: 2023-02-05T21:21:03.665Z
Duration: 50 min
Description: LOWER BODY 2/2 HOME

Warm Up: Incline Walk is optional. You could perform any type of cardio here to get warmed up (jump roping, rebounding, walking backwards, light jog, rowing, etc.) Perform one set of each exercise. Then start the lift.

OPTIONAL ADDITIONAL GLUTE ACTIVATION: if you have a hard time engaging your glutes perform these exercises for one set each. 
- glute bridges 
- good mornings
- clamshells
- donkey kicks 
- lateral walks

HEAVY LIFT: Focus on form and function with this lift. Take your time. Get in tune with your body and dial in on the muscle groups being used. It’s all about progression with this lift. Remember to record weight. Work up to a heavy set of 10. Same weight for all work sets. There will be more rest in between these sets because you are lifting HEAVY. If you do not have a barbell or an EZ bar at home, use dumbbells for hip thrusts. Further instructions on exercise. 

Record the weight you are lifting!! This helps to see if you are making progress as the weeks go on. 

Superset 1: Perform the exercises back to back. Rest for 90 seconds and repeat 3x.

Superset 2: Perform the exercises back to back. Rest for 60 seconds and repeat 3x.

Superset 3: Perform the exercises back to back. Rest for 60 seconds and repeat 3x.

Burnout (OPTIONAL): perform each movement for 1 minute or until failure.

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.

Treadmill incline walk

- 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

Warm Up + 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

AT HOME - When you’re ready to add weight, you can start with either one or two dumbbells. It depends on what your preference and comfort level is, starting with one dumbbell is easier. Just make sure that the weight is horizontally placed evenly between your hips for proper weight distribution and hold the dumbbell in place throughout the exercise so it doesn’t roll off your body. 

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. 

DUMBBELL 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

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping chest up
- Stand straight back up pressing hips forward

Dumbbell deadlifts

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.

- 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.

- 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

BURNOUT (optional)

LOWER BODY 2/2 HOME

Rachel

4/15: LOWER BODY

Presley Budge

Wasn’t sure at first but arms were shaking by the end!!

4/16:  Upper Body Push

I’m loving this app sm! I’ve been looking for one for so long that matches the way I like to work out and you’re it guys 🥲🫶🏼

Brooke

Alicia Lasater

Erin

4/17: Upper Body Pull

McKenna

Lexie

4/18: LOWER BODY

Avery

REST DAY

I just realized I was supposed to swipe every time I finish! LOL 
BEST app yet! Was a PT all through nursing school (many moons ago) but so out of touch with everything exercise. So glad I found you gals! Thanks for the great content.

LOWER BODY 2/2 HOME

More workouts from Aubri & Liv