Name: Playbook - Brittan Pack - W4/D1 BW Lower
Uploaded: 2023-12-26T19:39:40.588Z
Duration: 30 min
Description: W4/D1 BW Lower

Welcome to week 4! 
Let’s burn it up and get after it 👊🏼
 
 This workout is an EMOM (every minute on the minute). We’re doing 45 seconds of work followed by 15 seconds of rest. If you need to do 30 seconds of work and 30 seconds of rest to modify and build up, that’s great!
Since we’re going for time, not reps, you can take each move slow and really get great form and work those muscles 👍🏼

- In a good morning you are bending forward, hinging at the waist with a flat back, come up by pulling through your glutes and hamstrings
-come down into a squat 
-repeat

Squat to good morning

*dumbbells optional! Add to intensify

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge (alt. Legs)

- Stand in a wide toed out stance 
- Lower into a squat and pulse (modified) or hop

Sumo squat hop

W4/D1/C1 bw lower

-come into a static lunge, knees each at 90 degree
-reach down as low as you can with a goal of touching your fingertips to the floor 
-core tight, come back up straight

Low lunge finger tap

*switch legs halfway through
- hinge at the hips, balancing slowly on one leg
- return to standing
- option to float the knee when standing in a balance

Single leg RDL bw

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Lower into a squat jump
- Stand up to the starting position and repeat

Good morning squat jump

W4/D1/C2 bw lower

-hinge forward at the hips at a 45 degree angle
-step back into a lunge
(This form works more into your glutes!)

Forward leaning reverse lunge (bw right)

-hinge forward at the hips in a 45 degree angle
-small pulses up and down in your lunge

Forward leaning lunge pulse (bw right)

Forward leaning reverse lunge (bw left)

Forward leaning lunge pulse (bw left)

-jump up to switch legs
-modify by performing reverse or forward stepping lunges

Lunge jumps

W4/D1/C3 bw lower

W4/D1 BW Lower

W1/D1 Bodyweight lower strength

Sarah

W1/D2 Bodyweight Upper Strength

W1/D3 Bodyweight strong legs + core

Loved it! Short workout but left me sweating!

W1/D4 BW strong arms

Holy crap. I’m gonna hurt tomorrow!! 👌

Kicked my butt! Can't wait to try this again and see if I can do more reps and improve next time.

Jess

W1/D5 Bodyweight Total Body Strength

Lunge jumps about did me in 🙈 Such a good lower body burn!

W2/D1 BW Lower

W2/D2 BW Upper

W2/D3 BW Strong Glutes + core

W2/D4 BW Upper

W2/D5 BW total body

W3/D1 Bodyweight lower strength

W3/D2 Bodyweight Upper Strength

W3/D3 Bodyweight strong legs + core

W3/D4 BW strong arms

W3/D5 Bodyweight Total Body Strength

W4/D2 BW Upper

W4/D3 BW Strong Glutes + core

W4/D4 BW Upper

This was a great workout program to get me back into excersing. It pushed me, and I feel stronger and ready for what's next! Brittan is great!

W4/D1 BW Lower

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