Name: Playbook - Chelsea Hofer - Day 9 | Lower
Uploaded: 2024-03-31T21:21:18.116Z
Duration: 15 min
Description: Day 9 | Lower

Trisha

Needed:
Sneakers
Yoga Mat

Optional:
Dumbbells 
Resistance Band

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL (L)

Single Leg RDL (R)

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

* 1 R+L lunge = 1 rep

Reverse Lunge

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Squat Jacks

- Start with a wide toed out stance
- Push your hips back as you come down
- pulse 3x
- Keep your chest up 
- Reach parallel and come back up

*option to add dumbbell at chest

Sumo Squat + 3x Pulses

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
* options to add small dumbbell to back of knee
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent) - L

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
* option to add dumbbell to back of knee
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent) - R

Your Workout

Day 9 | 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 👍🏻

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

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 9 | Lower

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