Name: Playbook - Chelsea Hofer - Day 12 | Lower
Uploaded: 2024-03-31T21:21:18.164Z
Duration: 15 min
Description: Day 12 | Lower

- 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

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

*1 R+L = 1rep

Lateral lunge (dumbbells)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach a little beyond parallel and push through your heels to come up

Dumbbell Goblet Squat

- Cross arms over chest or arms extended out in front of your body or hold dumbbell at chest
- push hips back and lower down until knees are 90 degrees
- pulse for a count of 1
- press through heels to come back up

Dumbbell Squat w/Pulse x1

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position

Dumbbell Split Squats (R)

Dumbbell Split Squats (L)

Your Workout

Day 12 | Lower

Welcome to 150!!

Kayla

Loved this! I didn’t use weights and it was the perfect challenge for me!

Coura

Marli

Day 1 | Lower Body

Have done this challenge sooo many times LOVE IT! So accessible for a busy Mumma 😘

Love it! The challenges really help me get back into the swing of things when I haven’t been super motivated 🥰

Tracy Sumner

Day 2 | Full Body

Feels so good! My son (home from college) laughed with me and did it too! (Except the frog..he drew a line.) lol

Leah

Great. Frog in a chair was a bit weird but got it done 👍🏻

Trisha

Day 3 | Lower Body

Great! I’m terribly weak in my upper body and so I couldn’t do the full pushup but did them in my knees

Day 4 | Upper Body

Awesome did this one with my two young kids.

Day 5 | Full Body

I did the first 5 days together and today I can barely move

Βαλεντινη Χουστη

Day 6 | Lower Body

That was hard. I modified a lot.  Hard to do these without feeling it in neck low back.

Probably the hardest day so far for me, but a great workout! Maybe some more modifications for those with weak hips and core? Totally doable if you take your time and make sure you have proper form!

danielle

Day 7 | Core

Day 8 | Upper

Day 9 | Lower

kimberly bezenek

Day 10 | Full Body

Day 11 | Upper

Loved this. Had to modify some to keep core alignment. Maybe one day I’ll be able to do the full versions.

Day 12 | Lower

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