Name: Playbook - Aubri & Liv - W4/D1 LEGS
Uploaded: 2024-04-01T02:51:44.968Z
Duration: 60 min
Description: W4/D1 LEGS

Jessica

Kelsey

Sandy

YOU BELONG

There are a lot of sumo lifts in this workout. Focus on engaging those glutes.

4 exercises. 5 minutes. No rest. Repeat circuit as many times as possible in the 5 minutes. This is an activation. Here we are focusing on “waking up” the muscles we are about to work. We are focusing on getting the blood flowing to prepare the muscles for weightlifting.

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side
* 12 reps per side

Banded clamshells

- 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

- 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 legs
* 10 reps per side

Step Ups

- 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

Activation + Warm Up

- 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

- With one foot up on the box, lower into a lunge position
- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides
* 10 reps per side

lunge to explosive box knee drive

- Step off the box 
- Step back behind your opposite foot
- Keep your chest high 
- Push through your front leg to come up
- Alternate between legs
* 10 reps per side

Elevated curtsy squat

SUPERSET 1

- Start with your feet close together
- Slightly hopping, you will drop down into a wide squat pushing your knees out 
- Hop back up to starting position

pop squats

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to half way up
- Squat back down to bottom of squat
- Stand up to full extension
- Repeat for set reps

Dumbbell Heels Elevated Goblet Squat Pulse

SUPERSET 2

- 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

- Stand in a wide toed out stance 
- Hold dumbbells between your legs in front of you
- Lower into a squat
- As you raise being dumbbells up to your upper chest

Dumbbell sumo squat

- Drop into a deep beyond range squat, with your hands on the ground.
- Jump up by pushing off the ground with your legs, fully extending through the body and hips.
- Land softly on all fours into the deep squat again (starting position).
4) Repeat.

Frog Jumps

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.

- 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.
* 30 secs per side

Alt. Jump Lunge

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
* 30 secs each side

Fire hydrants

BURNOUT (optional)

W4/D1 LEGS

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

Rachel

Joely

this hurt. got half way thinking “oh i got this, it’s easy” then the rest killed me! feeling so strong now though!

Cloey

W1/D2 CHEST + TRICEPS

Coleson Bunting

Avery

kassi

W1/D3 SHOULDERS + ABS

Sadie

W1/D4 LEGS

Karlye

DanielaEscobar

I feel like the at home workouts could be more at home friendly! Not everyone has access to equipment that is resistance band compatible, or other equipment of sorts.

W1/D5 BACK + BICEPS

Marianna

Emily

W1/D6 FULL BODY

DIlraj

aleena

After the full body and this over the past days… I’m dead

Gracie

W2/D1 LEGS

Audri

W2/D2 CHEST + TRICEP

Paige

Maggie Roberts

W2/D3 SHOULDERS + ABS

Meant to touch 5 stars!!! This workout was a killer!!🔥🔥🔥!!!

W2/D4 LEGS

This was more repetitive than usual...and Indont have gym equipment so a few moves were harder to mimic with dumbbells

W4/D1 LEGS

Community

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