Name: Playbook - Brittany Hoskins - Lower Body (WEEK 2)
Uploaded: 2024-05-16T16:25:35.007Z
Duration: 60 min
Description: Lower Body (WEEK 2)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement, and lateral side to to side
- Switch sides and repeat

Leg Swings

Hip Opener

Walking Scoops

- Position a band around your legs just below your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Band kickback

Leg Warmup

**Add weight each set**

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

**12 per leg**
- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Front foot elevated reverse lunge

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

**Last set start heavy and decrease weight as needed to complete all reps**

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl (or lay down machine)

Band abduction

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute bridge

- 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

Booty Burn

Lower Body (WEEK 2)

Lower Body (WEEK1)

Run 1 (WEEK1)

Steps + Abs (WEEK1)

Run 2 + Upper Body (WEEK1)

Full Body (WEEK1)

Run 3 (WEEK1)

Rest (WEEK1)

Run 1 (WEEK 2)

Steps + Abs (WEEK 2)

Run 2 + Upper Body (WEEK 2)

Full Body (WEEK 2)

Run 3 (WEEK 2)

Rest (WEEK 2)

Lower Body (WEEK 3)

Run 1 (WEEK 3)

Steps + Abs (WEEK 3)

Run 2 + Upper Body (WEEK 3)

Full Body (WEEK 3)

Run 3 (WEEK 3)

Rest (WEEK 3)

Lower Body (WEEK 4)

Run 1 (WEEK 4)

Steps + Abs (WEEK 4)

Run 2 + Upper Body (WEEK 4)

Full Body (WEEK 4)

Run 3 (WEEK 4)

Rest (WEEK 4)

Lower Body (WEEK 5)

Run 1 (WEEK 5)

Steps + Abs (WEEK 5)

Run 2 + Upper Body (WEEK 5)

Full Body (WEEK 5)

Run 3 (WEEK 5)

Rest (WEEK 5)

Lower Body (WEEK 6)

Run 1 (WEEK 6)

Steps + Abs (WEEK 6)

Run 2 + Upper Body (WEEK 6)

Full Body (WEEK 6)

Run 3 (WEEK 6)

Rest (WEEK 6)

Lower Body (WEEK 2)

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