Name: Playbook - Christina Shepherd - Lower Body
Uploaded: 2025-10-25T17:25:06.499Z
Duration: 30 min
Description: Lower Body

I found the videos showing how to do it. My friend and I are doing your program 30 minute workouts.

Theresa

Love that it’s only 30 minutes! Great workout!

Walesia

Holy hell those prone hip and has me shaking

Kelly

Sarah

It was too much for a beginner like myself 😅 but it felt good through 😁

Rocío

able to do it while my 11 month old played! excited for this program 🙌🏼💪🏼

Inez

Kimberly

Quick and challenging. I love that it’s quick for a mom like me with limited time ☺️

Candace

good! the hip abductors are really hard for me to do. just a weird movement and i’m not totally sure if i’m doing it right

Molly

I really loved this workout. Definitely felt each of these.

AmyK

This workout was challenging yet fun to complete.

Laura

Knees don’t like lunges. Would’ve liked a bit more on what not to do or avoid doing with my form with the standing hip abductions

Haya

Kicked my butt, in a good way! Thank you for having such simple home exercises with easy to follow videos!

Lindsey

Really challenging with the circuits. I definitely feel the burn

Sara

Khrysten

Absolutely loved this one! I added it on to the Hour Glass Program for a third booty day.

Jennifer

Love your content and now I love these workouts!

Ashley English

The lower body was so unassuming!! Boy did the glutes burn! I am excited for day 2 😀

Jenn

My 🍑 Will definitely be feeling that in the best ways!

Yvette

Great sweat. Shaking in all the right places 👍🏽

Phyllisina

So wobbly after that workout! Hopefully I can walk later. 🔥🍑

Alex

Tanya

Kas bridge 4x10

Circuit 1
Split stance RDL x12
Reverse lunge x12
3 sets 

Circuit 2
Standing hip Abduction x15
Prone hip abduction x15 
3 sets 

*Pick a weight that is challenging, but you can still complete with proper form. Your last several reps of each set should feel tough.

- Place your upper back on the edge of the bench or your couch. 
- Engage your core and bring your hips up engaging your glutes. 
-Lower halfway down and then return back up to starting position.

Dumbbell kas bridge

Circuit 1
Split stance RDL x12
Reverse lunge x12
3 sets 

*Perform both sets on the same side before performing both sets on the opposite side. 

*Pick a weight that is challenging, but you can still complete with proper form. Your last several reps of each set should feel tough.

- Stand in split stagger stance with dumbbell in opposite hand of working leg. 
- Hinge at the waist allowing knees to bend and hips to go back performing a RDL with a slight rotation TOWARDS the working leg. 
- Stand back to upright

Dumbbell split stance RDL with rotation

- Begin with a dumbbell in the same hand as the leg you are working. 
- Step one foot behind you and lower down until your back knee nearly touches the ground keeping a slight forward trunk lean. 
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Circuit 1

Circuit 2
Standing hip Abduction x15
Prone hip abduction x15 
3 sets 

*Pick a weight that is challenging, but you can still complete with proper form. Your last several reps of each set should feel tough.

-Standing on one leg holding the dumbbell on the opposite leg, 
-Abduct both hips raising the dumbbell. As you lower back down, cross the moving leg behind the standing leg. 
-Continue for reps

Standing hip abduction with dumbbell

-Lying on your stomach with knees bent
-Engage your glutes and raise your legs off the ground. 
-Keeping them raised off the ground , abduct (open and close) your hips. 
-Repeat for reps.

Prone hip abduction

Circuit 2

Lower Body

Intro

Make It Challenging

Sets & Reps

Importance of Protein

Bear plan is hard! But figure  can hold it and work my way up

Kristen

Upper body + core

Never takes me as long as you say unless it’s upper body 🤷🏻‍♀️

Love it.  Perfect short effective workout!

Jenna

Lower body

Rest Day

quick and easy 💪🏼 next time will definitely up the weight

Back Day

Arden

So tough. I upped my weights and really pushed hard. What I love about doing this a second time is seeing that I can use heavier weights than the first time through!!!

quick but challenging 😅 loved it and really focused on my form this time

the single leg lift/thrusts are still crazy challenging for me! But I just keep at it and hope for gains 📈

Angela

Glute Focused Lower Body

This was good. Did three rounds in 20 before adding biceps and core

Upper Body

great full body and core combo - that squat with DB raises 🔥

Jody

Full Body/Core

hard!! had to do body weight but it’s okay. form>>>everything

Love the seated to stand exercise on one leg!

Pretty sure I won’t be able to walk tomorrow after this one 😂

Lauren

OH press with march is harder than it looks !!

Upper Body & Core

a few very effective moves for shaky legs 😊

Glutes

Second time through - increased some of the weight from last time and added a fourth set. Feels great!

Back & Core-(with a band)

doing it as a circuit was soo good and challenging 😅😛

great combo of moves, very helpful instructions

Alexandra

Full Body

I LOVE CORE WORK (sorry for shouting lol)

Super intense. Clearly I need to do this routine more often.

It's one of the best workouts , probably tomorrow I won't be able to walk 🤯🎯💐

always look forward to the full body days ! 💙

Glutes -home or gym

I actually did this in 35 minutes without warm up and swapped the bridges for Kas bridges and banged it out💪🏼

Those v-sit lateral raises were tough- I need to do those more frequently!!

Lower Body

Community

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