Name: Playbook - Cate Sanders - LOWER BODY-12 min
Uploaded: 2025-03-27T20:05:07.197Z
Duration: 12 min
Description: LOWER BODY-12 min

Let’s go legs!!!! Don’t be fooled by the short time or few exercises. This one is a burner!

Warm up: Before you begin, I recommend completing a dynamic warm up video and/or some light cardio.

After you complete this workout, please let me know how it went! I love feedback.

Get after it, and make yourself proud!

🤍Cate

Complete 5 full rounds of Circuit 1 before moving on to Circuit 2. Alternate between the 2 exercises of each circuit as fast as possible. *Notice the reps are opposite for each exercise.

- Begin standing with your feet about hip-width apart
- Take a long step back with one leg, maintaining an upright posture and allowing both knees to bend simultaneously
- Descend until your back knee nearly touches the floor
- Drive through the heel of your front foot, extending both legs to raise yourself back up
- Bring up knee and extend for a kick
- Complete desired reps then repeat on the opposite side

Reverse Lunge + Kick(each leg)

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly
*Modification: Air squats(no jump)

Squat Jumps

Circuit 1

Complete 5 rounds. Alternate between the 2 exercises in the circuit as fast as possible. *Notice the reps are opposite for each exercise.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Lift one leg out to side to abduct
- Repeat squat, and alternate leg lift

Squat w/ Abduction

-Starting in a lunge position
-Powerfully driving up off the ground, and then quickly switching legs mid air, landing in a lunge on the opposite side
-Repeat for desired time or reps
*Modification: Alternating back lunges or lunge step

Jump Lunges

Circuit 2

LOWER BODY-12 min

Savy

Dumbbell Glutes

QUICK: Legs + Power-20 minutes

LOWER BODY + CARDIO-25 minutes

Extremely effective workout in a relatively short amount of time. Loved it! 🔥💦

LOWER BODY-12 min

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