Name: Playbook - Aubrie Edgington - W4/D1 Power up - Lower body/LISS
Uploaded: 2023-12-04T18:56:17.263Z
Duration: 60 min
Description: W4/D1 Power up - Lower body/LISS

Savanah

What a workout! It starts out easy but it keeps getting harder and harder! Great challenge!

Zeina

Jennifer

maley cruz

Kaylee

Hard cause I am already so dang sore but so good

Josie

MrsSRH

Emily

Spread these out over a few days to fit it in and catch up 💪🏼

Chalea

My legs and booty are literally on fire. Catch me not being able to walk tomorrow😜😂

Ashley

Whhheeeeww taking my legs to town! And I’m sweating everywhere! So good 💪🏼💕

Claudia dulce

Mickele Mills

Stacy

Lisa

Laurel

Morgan

Burns so good! I’m finally feeling good on these leg days! Yay for that progress!

Rami

Alyssa

Boy do my legs feel like rubber😂. Thanks for the pep talk today. I haven’t been perfect but I’ve been working on not giving up. May only get 3-4 workouts a week but that’s 3-4 more than I was doing. And gaining more strength each week which for a 58 year old that’s  huge!!!!

Sherrie

Alix Clousing

Kayla

Loved it!  The Bulgarian split squats pushed me to failure.

Jamie

Katie

Charlee

Laura Milne

Megan

Nikki

Love starting my week off with a good leg workout!

Toni

Won’t be able to walk tomorrow but great burn 🔥

Emily Bird

Kristen

Kandi

ackley.stefanie@gmail.com

Maddie

Jennifer Clements

Shelby

- Db reverse lunge
- Squat jump 

Circuit:
- Bulgarian split squat 
- Glute db bridge with alternating hip dips 
- Db front squat 
- Banded walk side to side

Finisher:
- Sprint
- Broad jumps
- Walking lunges

LISS

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Reverse lunge (15 each leg)

- Push your hips as you come down
- Reach parallel and explode up

Squat jumps

- Place your back foot on an elevated surface 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Weighted Bulgarian split squat (10 on each side)

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge >

- Hold a single dumbbell at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat **

- With a band around your ankle walking short steps side to side on a partial squat position

Banded walk (side to side)

Circuit

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking lunges (15 each leg)

Single leg knee crunch

Finisher

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

LISS Cardio

W4/D1 Power up - Lower body/LISS

FAQ: Can I switch up the workout days each week?

FAQ: How is this a progressive strength training program?

Jessica

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app?

FAQ: can I add in another workout throughout the week?

FAQ:Are there modifications/ alternatives for each exercise?

I am so excited for this challenge! I’m ready for a transformation mentally, emotionally and physically! Let’s do this! 💪😁❤️

You’ve designed your programs to be affordable, the app program is user friendly, and you’ve got the best bubbly personality! Can’t wait to start.🤍

Mercedes

Mckenzie

POWER UP CHALLENGE BEGINS MON SEPT 19th!

Savannah

Kasey

Starting this challenge/program over because it’s such a good one!

Carlee

W1/ D1 Power up - Lower / LISS

I like this workout. I felt very doable. Was able to add a few more core exercises at the end too!

Lauren

Kandice

First workout on playbook and LOVED it!! Thank you! 💛

W1/ D2  Power up - Push/ Core / LISS

Carly

Tatyana

W1/ D3 Power up - Full body/HIIT

Love this one. My biceps are feeling it😅

Claire

W1/ D4 Power up - Pull/Core/LISS

This was way harder than I expected! Great workout

Krysten

I always think this one is going to be a quick and easy one.. so deceiving but such a good one🤪😅

Taoa

W1/ D5 Power up - Lower/ LISS

Molly  ❤️

Stacey

W2/D1 Power up - Lower/Liss

Looove this one. Shoulders are destroyed in the best way and my triceps are feeling it too🤙🏼😅

Saige

W2/D2 Power up - Push + LISS cardio

Such a good work!!! I am so exhausted. 🥵

Jaclyne

W2/D3 Power up - Full Body AMRAP

Biceps are on 🔥🔥🔥🔥. The pushups to pushbacks were the killer. Last time I did them all on my knees, today I did some on my toes…❤️❤️❤️❤️getting stronger.

Brandi

W2/D4 Power up - Pull/Core/Liss

Girl this one gets me every single time. So hard🫠😅

Great workout but definitely longer than 45 minutes!

Stephanie

W2/D5 Power up - Lower/ Liss

My legs were on fire for the lunge squat!!! Loved it!!

W3/D1 Power Up - Lower Body + LISS

Rebecca

Thrusters are a killer beginning 💪🏼

W3/D2 Power Up - Shoulders, Triceps, Core & LISS

Sydney Halfmann

W3/D3 Power Up - Full Body AMRAP

Kirby

W3/D4 Power up - Back, Biceps, Core & LISS

W3/D5 Power up - Lower body & LISS

Holy cow that last circuit! It’s hard holding yourself up after shoulders and tricep circuit!!! 💪🏼🔥

Patty

That last circuit before cardio got me good!

Hailey

W4/D2 Power up - Push/Core/LISS

W4/D3 Power up - Full body/ HIIT

W4/D4 Power up - Pull/Core/ LISS

W4/D5 Power up - Lower/LISS

Chelsea

That one was brutal! My legs are beyond on fire!🥵

W5/D1 Power up - Lower body/LISS

I can’t believe this is week 5! Following the program is so important to see progress! Macro tracking opened my eyes to how much I was consuming! 🔥🔥 Stay consistent everyone!

W5/D2 Power up - Push/Core/LISS

Need to work on my plank Jack up downs 🤪

Agnese

W5/D3 Power up - Full body/ HIIT

Courtney

Must be getting stronger each week, always surprised after I finish each workout that I could make it through!

W5/D4 Power up - Pull/Core/ LISS

Body changes here I come! Still can’t believe this is my second program with you! My mind and body is so much stronger. 🔥

W5/D5 Power up - Lower/LISS

Legs were dead from yesterday so tired today 😣

W6/D1 Power up

Literally dying! Trying to run more for my LISS and it’s really challenging me!

I’m finishing the last week a little late, but better late than not at all! This one was fun and I could feel how much stronger I am!

I absolutely loved this workout, feeling all the gains after this one!! 💪🏼 😮‍💨 😅 glow sweatin’ ✨

W6/D2 Power up

So much fun! I am loving feeling stronger!!

Long name…I am dead!! Such a fun idea!!

Danielle

W6/D3 Power up - Spell your name workout

This was one of my faves! 🤌🏼🤌🏼

W6/D4 Power up

Killer workout! Great way to finish the challenge; I feel so much stronger! Finished just shy of 1 hour.

W4/D1 Power up - Lower body/LISS

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