Name: Playbook - Aubrie Edgington - MONDAY - Lower Body + LISS (gym)
Uploaded: 2023-08-07T03:02:16.825Z
Duration: 75 min
Description: MONDAY - Lower Body + LISS (gym)

Matty

Shyanne

Victoria

Wyoma

Samanta

Chanell

- GO HEAVY! Up your weight at least 5-10 lbs from week 1
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- GO HEAVIER THAN WEEK 1
- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- UP YOUR WEIGHT FROM WEEK 1
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- reps on each leg
- you can use a dumbbell in place of KB
- lightly hold onto something for balance if needed
- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

Single leg RDL

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly

* Work both sides

Explosive step up (15 each side)

- 10 on each side
- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step downs (10 on each side)

Superset

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Hip thrust pulse

Squat Jump

Diagonal step squat with booty band

- Jump rope with the rope passing under your feet once each jump

Jump rope

AMRAP finisher

For example: running, biking, hiking, swimming, elliptical, stair stepper, etc.

Cardio

MONDAY - Lower Body + LISS (gym)

Melissa

Tayler

MONDAY Full Legs (GYM)

Monica 

Andrea

Mckenzie Fredrickson

MONDAY Full Legs (HOME)

Kandi

Katee Lee

jenny

TUESDAY - Shoulders, Triceps, Core & LISS (home)

The tricep lung was brutal!! Thanks for kicking me butt!

Chelsi

TUESDAY Shoulders & Tricep + LISS Cardio (GYM)

Missy

COURTNEY Uhalde

WEDNESDAY- Full Body AMRAP

I LOVED this workout! It was the perfect amount of each set allowing me to go heavier and sweat my butt off!

First really good leg day in a while. Thanks, Aubrie! You’re a machine! Let’s get it!

MONDAY - Lower Body + LISS (gym)

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