Name: Playbook - Brittany Hoskins - Lower Body (wk5 day1)
Uploaded: 2024-03-28T16:02:03.694Z
Duration: 60 min
Description: Lower Body (wk5 day1)

Raquel

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

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

Body weight walking lunges

Wall Sit -> Walking Lunges (bodyweight)

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

1 set = 8 weighted reverse lunges + 8 bodyweight reverse lunges (do 1 leg at a time)

- 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

Deficit reverse lunge

Elevated Reverse Lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and hold for 3 seconds
- Lower back to starting position

Glute bridge w/ 3 second hold at the top

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Glute Bridge -> Single Leg GB

Lower Body (wk5 day1)

Ashley

i need to work on my rdl form (felt awkward up until the last rep) but it was so good! my legs already feel like jelly!

lens

Lower Body (wk1 day1)

This was super great - very "getting back into exercising" friendly.

Jordyn

Nour

Upper Body (wk1 day 2)

Sara

Carrie Collette

Lower Body (wk1 day 3)

Mari

Upper Body/Abs (wk1 day 4)

Cardio! (day 5)

Nice ! 🦵 Just enough effort and intensity

Macie Aguel

Lower Body (wk2 day 1)

Awesome 👍 can you create an upper body warm up? I only see a lower body one 🙏

Upper Body (wk2 day 2)

The wall sits + jump squats really tested my physical and mental endurance!! Love it 🫡

Lower Body (wk5 day1)

Community

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