Name: Playbook - Chelsea Hofer - Day 3 | Lower Body
Uploaded: 2024-03-31T21:21:18.074Z
Duration: 15 min
Description: Day 3 | Lower 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

Marli

Needed:
Yoga mat
Chair/bench

Optional:
Heavy dumbbells for RDL, squats, hip bridge, and lunge

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Step back into reverse lunge

RDL to Reverse Lunge (L)

Single Leg RDL to Reverse Lunge (R)

- Add dumbbell across your hips (optional) 
- With both knees bent to 90 degrees 
- Lift your glutes off  the floor and lower back down to starting, keep tailbone tucked

Hip Thrusts

- Place your feet hip-width apart, and dumbbells at your sides (optional a)
- 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 
- Alternate Sides

*1 R+L = 1 rep

Alternating Lateral Lunge

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

*dumbbell optional

Dumbbell squats

- Begin in a prone position with your legs off the chair/bench
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

Your Workout

Day 3 | Lower Body

Welcome to 150!!

Kayla

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

Coura

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

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 3 | Lower Body

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