Name: Playbook - Chelsea Hofer - Day 14 | Lower
Uploaded: 2024-03-31T21:21:18.174Z
Duration: 15 min
Description: Day 14 | Lower

Gail Wahlquist Lederman

Needed:
Dumbbells
Resistance Band
Yoga Mat
Sneakers

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

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

Glute Bridge

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants (L)

Fire Hydrants

- 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 (L)

Banded Donkey Kicks (R)

- Perform jumping squats switching between narrow and wide stance each jump

Jump Goblet Squats In & Out

Your Workout

Day 14 | 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

Day 12 | Lower

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

Day 14 | Lower

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