Name: Playbook - Christine Bryan - Lower Body & Abs 1 (Gym)
Uploaded: 2023-08-13T13:13:34.179Z
Duration: 55 min
Description: Lower Body & Abs 1 (Gym)

Happy Saturday and leg day 🔥🧡 even when doing 6 extra reps with the 1st circuit I don’t regret the extra work 💪🏽

Susan

Walk on a high incline (8% and higher) at 3.0-4.0 speed for 10 minutes to fire up the glutes and hamstrings.

Incline walk (treadmill)

Barbell Squat Double Pulse

Squat Lunge

Circuit 1

Dumbbell Single Leg Glute Bridge

15 reps per leg per round 

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg elevated glute bridge

Circuit 2

B Stance Deadlift

Squeeze down quick, hold, and slowly release to starting position. 

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Circuit 3

Ab Tucks on Stability Ball

Use a dumbbell and take feet up and over. 12 each side

Ab Window Washers

Ab circles on stability ball

Ab Circuit

Lower Body & Abs 1 (Gym)

Upper Body & Cardio 2 (Home)

Upper Body & HIIT Cardio 2 (Gym)

Lower Body & Abs 2 (Home)

Lower Body 2 (gym)

AMRAP Full Body Cardio (Gym)

AMRAP Full Body Cardio (Home)

Upper Body & Cardio 1 (Home)

Upper Body & Cardio (HIIT) 1 (Gym)

Ab Blast 1

Lower Body (home)

HIIT Cardio (Home)

HIIT Cardio (Gym)

Upper Body & Cardio 1 (Gym)

Lower Body & Abs 1 (Home)

Happy Monday WOD and back to school 🙏🏼😍

Upper Body & Cardio 1 (gym)

Upper Body & Cardio 1 (home)

Denise Aguiar

Lower Body & Abs 2 (gym)

Lower Body & Abs (2) (home)

HIIT Cardio - AMRAP (home & gym)

Upper Body & Cardio 2 (gym)

Upper Body & Cardio 2 (home)

Lower Body & Abs 1 (gym)

Lower Body & Abs 1 (home)

Always so so good…. Mid week HIIT has become a favorite this summer 🔥🧡❤️

EMOM Cardio (Gym)

Upper Body 1 & HIIT Cardio (home)

Happy Monday and way to begin the week 💪🏽❤️🔥

Upper Body 1 & HIIT Cardio (gym)

Absolutely one thought but really good WOD and challenging routine 🧡🔥💪🏽

After a weekend of indulging I needed this 🤌🏼

Tati

Upper Body 2 & HIIT Cardio (Gym)

Perfect …. I love a good WOD when away from home … thank you from 🇨🇷

Upper Body 2 & HIIT Cardio (Home)

Back at it after 1 week away and feels good 🔥🍑❤️

Lower Body & Abs 2 (Gym)

Our Costarican expression “Pura Vida” when greeting people means “Pure Life” as ma meaning that everything is cool.   That’s what this WOD meant to me Pure Life … so Pura  Vida  from Costa Rica 🇨🇷

Love the upper body routine 🧡🔥💪🏽

Perfection even on vacation … no equipment needed and it was amazing burn 🔥

Lower Body & Abs 1 (Gym)

Community

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