Name: Playbook - Brittan Pack - MFM wk 4 day 1 Lower Body
Uploaded: 2024-01-26T12:12:41.748Z
Duration: 30 min
Description: MFM wk 4 day 1 Lower Body

I can’t believe we’re already entering week 4!
Wondering what you’re going to do next week? The best way to see results from a fitness plan is consistency, so if it were me and I were your personal coach (I kinda am, right? 😉) I would tell you to REPEAT this months workouts for another 4 weeks before doing something else. I like to do a fitness program for 6-12 weeks and then switch it up so you can gain strength and see progression without plateauing 👍🏼

-feet hip width apart, hinging at the hip, bend forward, keeping a flat back and core tight, the dumbbells should skim the body.
-return to standing by engaging your glutes and hamstrings

Dumbbell deadlift

10 each leg
-step one leg back into a reverse lunge,
-when you come up, lift the back leg by squeezing your booty, return foot to the ground right into next lunge

Reverse lunge w/booty lift

MFM lower body Circuit 1

- Perform a squat with a double pulse at the bottom of the squat

Double pulse squat

-come down into a low squat, place your hands together with your elbows on the inside of your knees
-straighten your legs while keeping your upper body low, keep your back flat
-repeat by bending your legs to a squat position

Frog squat

-knees and toes slightly turned out at 45 degree angle
- come down into a low squat, touching the floor if you can
- hop up, raising hands above your head
- land softly and repeat

Frog hops

MFM lower body circuit 2

-place a band around your feet
-hinge at the hips slightly to protect your lower back and keep your core tight
-take 2-5 steps one direction, repeating the other direction 
-you should feel this in your outer hip/glute

Penguin walk

10 each leg 
-Position yourself on your hands and knees, with a band just above your 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
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

10 reps each leg
-similar to donkey kick except this time raise your knee out to the side
-band optional

Fire hydrant

10 each leg
-same stance as a donkey kick except this time you’re going to straighten your leg out and rainbow it from one side over to the other, crossing the midline of your body

Banded rainbow

MFM lower body Circuit 3

MFM wk 4 day 1 Lower Body

Second round of this and I can feel myself getting stronger!

Jess

Amazing, great start that made me feel good

Lisa

MFM wk 1 day 1 Lower Body

MFM w1d2 Back + Biceps

MFM w1d3 chest + triceps

MFM w1d4 total body

Kicked my butt. I did 3 rounds and 17 amrap. It got my heart going and shoulders burning. Loved the core section in the middle.

Today I completed 3 rounds + 31 reps of the AMRAP! What did you get?!

Brittan Pack

MFM w1d5 shoulders + core + HIIT

MFM wk 2 day 1 Lower Body

Love today’s workout! I am getting much more flexible, my knees got higher with every time during the last rep.

MFM wk 4 day 1 Lower Body

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