Name: Playbook - Aubrie Edgington - FRIDAY - Lower Body + (GYM)
Uploaded: 2022-07-04T14:19:52.031Z
Duration: 60 min
Description: FRIDAY - Lower Body + (GYM)

Shay

Addy

Dana

Anjuli theler

Andrea Hansen

Emily

Stacey

Alt Reverse Lunge

In & Out Jump Squat

-Perform bodyweight alf raises on the ground with a pause in the top position

Bodyweight calf raises (with pause)

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

Warm Up

DB Deadlift, Clean, Squat

Round your back a little so it puts focus on the glutes. You will feel it more in your glutes  and  your lower back. Sqeeze at the top.

45 Degree Hyper Extension

8 on each leg
Start with ball close to glutes
Foot flat on ball 
Get hips up
Engage core
Use arms to hold balance

Single Leg Hamstring Curl on Stability Ball

Superset

- 10 each side
- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

B-stance weighted RDL (barbell) >

- 10 each side
- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats >

Jump Lunge

Get through as many rounds as possible within the 15 minutes!

Push yourself!

You can do this without a jump rope, just move your arms like you would if you had a jump rope so it works those shoulders!

Jump Rope

Donkey Kick

Donkey Kick/ Half Burpee

Plank Lateral Toe Taps

-Perform jumping squats where at the bottom your hands touch the ground between your legs and extend overhead on the jump

Frog Hops

AB Bikes

AMRAP Circuit

You can do this on the floor if you don’t have a bench

AB Tuck In

Alternating Single Leg V Up

Plank Tuck In

Plank Toe Taps

FRIDAY - Lower Body + (GYM)

Aubrianne

Becky

FRIDAY Shoulders & Triceps + HIIT (HOME) 😅

Elizabeth Burkham

Brigitte

Great workout today!  🏋️‍♀️💪

Laurel

FRIDAY Shoulders & Triceps + HIIT (GYM) 😅

Another day stronger! This was a challenge for me. Took me longer than I would like but I finished ✔️

Karine

Lauren

Looked easy at first but I was quickly humbled 🤣

Paige

THURSDAY - Legssss for days 🔥 + stretching (HOME)

Melissa

Carli

THURSDAY - Legssss for days 🔥 + stretching (GYM)

Joanna

Tayler

Monica 

WEDNESDAY Full Body EMOM

First workout in a really long time. I didn’t give up and I’m so dang proud. This was more of an emotional workout than anything. One day stronger

FRIDAY - Lower Body + (GYM)

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