Name: Playbook - Aubri & Liv - W2/D4: LOWER BODY HOME
Uploaded: 2026-06-17T18:12:28.868Z
Duration: 70 min
Description: W2/D4: LOWER BODY HOME

HAPPY LEGGGG DAYYYYY OUR FRIENDS!!!!!

We’re starting with a banded superset so grab a band before you even press play!! This is not just a warm up BUT AN intentional glute activation working set. We are waking those babies UP so they actually fire during the heavy work instead of letting your quads take over. Stay controlled. Push through your heels. Feel the side glutes doing their job 🥵

Then we move into your first true superset and omg. You’ll need a step, bench, elevated surface, whatever you’ve got. We are elevating that foot and getting into some serious isolated leg work. It is focused. It is controlled. Remember this is not about flying through reps.

And then the wrap up glute circuit. This is the glute finisher that ties it all together. Squeeze at the top. Slow it down. If you want to level it up, add ankle weights to the kickbacks and really seal the deal. Your glutes will be lit up in the best way. Lean into the burn OKAY?!? 

Rate and review when you’re done and then head to the community chat and tell us how you’re feeling at the end of week two. Are we sore. Are we strong. Are we thriving. We want to know 😻♥️

Sip Smart!! Drink your water. It sounds so simple but hydration is one of the most underrated habits when it comes to feeling good in your body 💃🏼 

Today your Consistency Club practice is to aim for at least a gallon of water. Not because we are chasing perfection, but because we want energy, clearer skin, better digestion, balanced hormones, fewer cravings, stronger workouts, and a nervous system that feels calm instead of chaotic!! YESSSIR 😮‍💨 

When you are hydrated your body can actually do what it is designed to do. You think clearer. You move better. You recover faster. You show up as a better mom, wife, friend, leader, everything.

If you struggle with this, make it easy. Keep a big water bottle with you at all times. Track it on your phone if you need the visual accountability. Use a time marked bottle so you are pacing yourself throughout the day. Add fresh fruit, electrolytes, or a flavor packet if that makes it more fun. Set a reminder on your phone. And before your coffee even touches your lips in the morning, drink a full glass. Start your day hydrated instead of playing catch up!! This has helped me SO much! 

This one is powerful. Small habits done daily change everything. Let today be the day you stop underestimating water and start treating it like the wellness tool that it is💦

Consistency Practice: Hydration

Banded Sumo Stance RDL

Banded In/Out Jump Squat

Superset: (3 Rounds)

Setup:
	∙	Left foot elevated on a step or platform
	∙	Right leg extended long behind you on the floor
	∙	Hold a dumbbell in one or both hands at your sides
	∙	Core engaged, standing tall before you begin

Movement:
	∙	Shift your weight forward and drive your left knee over your toes as you descend
	∙	Allow your torso to lean slightly forward into the movement
	∙	Lower until you feel a deep stretch through the left quad and hip flexor or until your back knee is grazing the floor 
	∙	Drive back up through the left heel to return to the start

Key Coaching Cues:
	∙	Forward drive of the knee is intentional — don’t fight it
	∙	Torso leans forward naturally — don’t force an upright position
	∙	Drive through the front heel on the way up
	∙	Control the descent — don’t sink too fast
	∙	Core stays braced throughout the entire movement
	∙	Keep dumbbells close to your body as you shift forward

Elevated Front Foot Split Squat with Forward Lean (L)

Setup:
	∙	Place right foot on the elevated step behind you
	∙	Left foot steps out wide to the left in a lateral position
	∙	Hold dumbbells in both hands in front of you
	∙	Soft bend in the left knee, hips square-ish to the front

Movement:
	∙	Hinge at the hips, pushing them back
	∙	Lower dumbbells toward the floor on either side of your left foot
	∙	Keep a flat back — don’t round the spine
	∙	Left knee tracks over your left toes as you lower
	∙	Feel a deep stretch through the left hamstring and glute
	∙	Drive through the left heel to stand back up and squeeze the glute at the top

Key Coaching Cues:
	∙	Keep chest proud even in the hinge
	∙	The elevated back foot adds instability, so engage your core hard
	∙	Don’t let the left knee cave inward
	∙	Control the descent — slow and intentional
	∙	Dumbbells stay close to your body throughout

Elevated Split Stance Lateral RDL (L)

Setup:
	∙	Right foot elevated on a step or platform
	∙	Left leg extended long behind you on the floor
	∙	Hold a dumbbell in one or both hands at your sides
	∙	Core engaged, standing tall before you begin

Movement:
	∙	Shift your weight forward and drive your right knee over your toes as you descend
	∙	Allow your torso to lean slightly forward into the movement
	∙	Lower until you feel a deep stretch through the right quad and hip flexor OR you reach the lunge 90°
	∙	Drive back up through the right heel to return to the start

Key Coaching Cues:
	∙	Forward drive of the knee is intentional — don’t fight it
	∙	Torso leans forward naturally — don’t force an upright position
	∙	Drive through the front heel on the way up
	∙	Control the descent — don’t sink too fast
	∙	Core stays braced throughout the entire movement
	∙	Keep dumbbells close to your body as you shift forward

Elevated Front Foot Split Squat with Forward Lean (R)

Setup:
	∙	Place left foot on the elevated step behind you
	∙	Right foot steps out wide to the right in a lateral position
	∙	Hold dumbbells in both hands in front of you
	∙	Soft bend in the right knee, core engaged tight

Movement:
	∙	Hinge at the hips, pushing them back
	∙	Lower dumbbells toward the floor on either side of your right foot
	∙	Keep a flat back throughout the hinge
	∙	Right knee tracks over your right toes as you lower
	∙	Feel the deep stretch through the right hamstring and glute
	∙	Drive through the right heel to stand back up
	∙	Squeeze the right glute hard at the top

Key Coaching Cues:
	∙	Left foot stays relaxed on the step — it’s just for balance assistance
	∙	All the working tension is in the right leg
	∙	Keep chest proud as you hinge, don’t let the upper back round
	∙	Don’t let the right knee cave inward
	∙	Dumbbells travel close to your right leg on the way down
	∙	Control the descent with a slow tempo
	∙	Breathe in on the way down, exhale as you drive back up

Elevated Split Stance Lateral RDL (R)

Bulgarian Split Squat RIGHT

- Find yourself a bench, step, box or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on the bench
 - Your front leg should be about 2 ft in front of the bench
- Lower down by flexing at the hips and knee until your front thigh is almost horizontal, keeping your knee in-line with the toes
- Drive up through your front heel, extending the hips and knee back to starting position
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat LEFT

Trial Set: (3 Rounds)

- 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

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

Complete as many rounds you feel your body needs

Hip Thrust

Hip Thrust Hold Heel Raises

Alt Glute Lifts

Glute Circuit: (3 Rounds)

W2/D4: LOWER BODY HOME

Diana

AMAZING. Perfect mix of everything! Dripping sweat and feeling ready for the day!!

Taylor

Georgia

W1/D3: ABS GYM

Halle

Sydney

W1/D4: LOWER BODY GYM

Ali Roberto

Kiana

Annie

W1/D5: UPPER BODY (PUSH) GYM

juli

Peyton Blackwell

Olivia

W1/D6: FULL BODY STRENGTH GYM

W1/D7: REST GYM

W1/D3: ABS HOME

W1/D4: LOWER BODY HOME

W1/D5: UPPER BODY (PUSH) HOME

W1/D6: FULL BODY STRENGTH HOME

W1/D7: REST HOME

Danielle

Jenn

Avery

W2/D1: LOWER BODY GYM

Love my daily workouts from Aubri & Liv. They’re so easy to follow along. Takes the guesswork out of my workouts. 🫶🏻

Emily

W2/D2: UPPER BODY (PUSH) GYM

W2/D3: ABS GYM

Courtney

Emil Shelestov

W2/D4: LOWER BODY GYM

Megan

Sandy

W2/D5: UPPER BODY (PULL) GYM

Kellie

W2/D6: FULL BODY STRENGTH GYM

W2/D7: REST GYM

W2/D1: LOWER BODY HOME

W2/D2: UPPER BODY (PUSH) HOME

Jennie

London

W2/D3: ABS HOME

W2/D5: UPPER BODY (PULL) HOME

W2/D6: FULL BODY STRENGTH HOME

W2/D7: REST HOME

W3/D1: LOWER BODY GYM

Sammy

Mykelle

Kaleigh

W3/D2: UPPER BODY (PUSH) GYM

W3/D3: ABS GYM

It was great! Has me sweating my balls off for my first workout through the app!!

W2/D4: LOWER BODY HOME

More workouts from Aubri & Liv