Name: Playbook - Aubrie Edgington - THURSDAY - Home - Legs
Uploaded: 2024-04-22T11:52:05.812Z
Duration: 60 min
Description: THURSDAY - Home - Legs

Chelsea

Katee Lee

Saying all of the curse words by the end of this one. 🥵🥵

Rami

Camie

Circuit:
- Bench hop overs
- Db Thruster
- Jump squat 

Circuit:
- Donkey kicks 
- Mt. Climbers
- Jumping lunges 

HIIT Circuit: 
- Cardio 
- Overhead reverse lunge

Superset:
- Db overhead walking lunge 
- Sumo squat 

Superset:
-Db B-stance RDL
- Db hamstring curls 

Abs:
- Bicycles
- Alt single leg V-up
- Russian twist

- Grab one end of the bench for support
- Jump your feet laterally over bench back and forth for time or reps

Bench Hop Overs

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Stand with feet shoulder width and knees slightly bent
- Bend your knees and descend to a full squat position
- Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs
- With the legs fully extended, the feet will be a few inches (or more) off the floor
- Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again, setting up for another explosive jump

Squat Jumps

Circuit 1

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position with control
- Complete desired reps then repeat on the opposite side

Donkey Kicks (12 each side)

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Starting standing with feet shoulder width apart
- Jump one leg forward and your opposite leg back into a lunge, with both knees at 90 degrees
- Jump up and switch your legs in midair so that you land in a lunge on the opposite side
- Continue jumping back and forth, pausing as little as possible

Jumping Lunges (12 each side)

Circuit 2

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

Cardio

-Stand in a stationary position with a single dumbbell held to extension overhead 
-Step back into a reverse lunge 
-Stand up out of lunge and repeat to the other leg

Overhead dumbbell reverse lunge (10 each side)

HIIT Superset

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Double overhead walking lunges (12 each side)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Superset

- 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 (dumbbell)(12 per side)

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core as you alternate back and forth

Bicycle Crunches +

Single Leg V-Up

Russian Twist

Abs Circuit

THURSDAY - Home - Legs

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

Kandi

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

THURSDAY - Home - Legs

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