Name: Playbook - Coach Tulin - W2/D9 Lower Body
Uploaded: 2021-01-18T11:49:20.712Z
Duration: 25 min
Description: W2/D9 Lower Body

Switching out those toe touches for the leg lifts made all the difference

Went back to the leg lifts. Great workout

Feeling my core, not my booty. Concentrating on the form.

Tina

Mary

I did my workout outside and it was AWESOME!

I really enjoy having these excercises to come to when I need a little extra.   It helps to have something to remind me of form.

Michelle

🔥 Burning 🔥. Feeling great. I love how I don’t have to think about what to do. It’s there ! I add an extra set and I’m ready to take on my day. Thank you Coach Tulin for such fundamental moves for an all over workout 🏋️‍♀️

Melanie

Lower Body Workout for Day 9. Complete 2 set of 15 reps for each exercise. Rest 35 to 45 seconds between each set of 15 reps and/or exercises.

Warm up for 5 minutes. You can do this by turning on your favorite music and dancing or marching  in place. Check out the cardio day video for ideas to make marching in place way less boring for ideas.

Share your progress on Instagram and tag me at iamtulin #fithasnosize so I can celebrate WITH you!

This exercise is to help you better understand finishing at the top during many leg exercises such as squats.

Many people when modifying squats leave their hips back not getting the full benefit.

• Stand with your feet should width apart.
• Engage your core AND your booty.
• I press my arms back and breath out.

This is a sneaky one but helped me get my booty!

BLLB Butt Exercise

Directions:
• Think of sitting in a chair deliberately.
• Stand in front of the chair with your feet hip width apart with your knees over your feet
NOTE: Make sure it is a sturdy chair and that you are not too far forward. You want to make sure when you do this exercise you are able to sit securely
• Hold a single in both your hands.
NOTE: This position helps you keep your chest up. Make sure you don’t bend over during your squats
• Engage your core and sit back as if you are hinging at the hips back, versus plopping down.
• Tap your booty on the chair and hinge back up, squeezing you booty at the very top (don’t leave your hips hanging back, finish at the top). Repeat.
OPTION: you can place a sturdy chair in front of you for balance if necessary.

BLLB Weighted Chair Squat

• Stand with your feet slightly apart. 
• Engage your core.
• Point your toe forward and squeeze, sweep to the side and squeeze, sweep to the back and squeeze. 
• Repeat coming back the opposite direction.
Repeat again on the same side.

BLLB Single Leg Toe Touches PT2

Directions:
• Stand with feet shoulder width distance apart
• Engage you core and raise your knee as high as you can while not losing your posture.
NOTE: Even raising a few inches is progress. This is how I started!
• Pause and hold for a quick moment while squeeze core at the top then tap foot on the floor, repeat on other leg. Then switch side to complete all reps. 
NOTE: one knee raise on each side is considered a rep or 1 count
OPTION: Squeeze booty when you tap your foot on the ground.

BLLB Alt. Knee Raises

Directions:
• Stand with feet shoulder width apart.
• Use a wall or sturdy chair for stability and balance.
• Engage your core, push your toes on both feet into the ground and lift your heels up, pause while squeezing your booty, then back down. Repeat.

NOTE: keep your knees soft, meaning, don’t lock them out.

BLLB calf raise 1u1d

W2/D9 Lower Body

Had a little detour but I'm back at it. Feels great!

Burning. 4 sets of 15 today. Really challenged myself

Great! I can really feel it and I love the detailed descriptions

Ada Bower

W1/D1 Upper Body

W1/D2 Lower Body

W1/D3 Core Workout

Awesome! Feeling stronger a nd better balance.

Getting there. Not sure I'm getting mind muscle connection on the negative curls.

W1/D4 Full Body Workout

Ambra

I loved the modification ideas for when I am doing workout DVDs. Really helped me during those exercises I just cant do yet.

Holly R Haney

Idara (Dee) Bryant

W1/D5 Cardio

Jessica

I'm worried I don't have the right form on diamond push ups because my elbows hurt when I do it.

Jordan

W2/D8 Upper Body

Mind body connection, I feel those core muscle after using your tips, thank you.

W2/D10 Core Workout

Love the standing side crunch, I can really feel that one

Can’t wait to see the next 2 weeks.  Keep up the good work! I am loving and look forward to working out 🙏🏋️‍♀️

W2/D9 Lower Body

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