Name: Playbook - Coach Tulin - w1/d2 Lower Body
Uploaded: 2021-01-18T11:49:24.888Z
Duration: 15 min
Description: w1/d2 Lower Body

Really fell off, but back at it today. Back to level one on lower body but I crushed my sets

Audie

Easy to follow instructions! Worked my muscles more than I thought!! Loved it!

Kirsten Halcrow

Leg day I am greatful that i have balance for those calf raises. I am greatful that I have learned it is ok to make room for my belly apron on those squats. I am greatful that I know by engaging my core it gives me more stability.

Vickie

Love the clear instructions! Found the knee lift hard on terms of balance - used wall! Also hard to keep core strong on back leg lift - is it ok to bend the leg, or better just to lift less high?

Felt good to re-engage in fitness.   Slow movements are easier on my knees.    Need to build strength to move forward

Dawn Seaman

It was good. But I think my ass is broken lol. I don’t feel anything in my butt muscles. Maybe it’s the sciatic nerve damage? I feel it in my lower back towards my hip, that area hurts there and I had burning doing the raised toe lifts. And I noticed that I didn’t feel the leg extension that much until I lifted my leg higher, maybe from ballet? And when I was doing the lifts, I felt it more in the other leg? But absolutely nothing from my Gluteus maximus, gluteus minimus, nothing I’ve been clenching my butt cheeks non stop for like 10 minutes? I think my ass is broken lol

georgette

Love the reminder to engage your core. It’s easy to forget, but feels so different when you do!

Amber Klaus

Kathy Martell

I definitely felt my muscles being engaged and that was great!

Ada Bower

Super easy to follow with great detail on positioning and thoughtful body placement.

Shelley

I think the chair is still too low for squatting. I did the squats without a chair today and I still felt the good stuff without all of the fatigue

Great start! I like that I could do it all with no equipment during this quarantine.

Tori

Amazing!!! Done just in time I had after a busy day!!

Audie Godfrey

Shocked at how quick these simple moves get me sweaty

Erica

Good, quick workout!  Can fit it in any time of day.

Chris Heffel Meissner

Love these exercises, the true fundamentals. Appreciate the notes and options so we know how and where to feel the exercise. Also like that you can modify at any point depending on where you are.

Anna Dynia

Good, I am having a hard time keeping my core engaged while doing the exercises. Any advice for that?

Amanda Deanna High

Love it I felt strong without thinking of my weight

Claudia Gonzalez

I dont find it challenging but I will do more repition or bigger movement

Melissa Wynn

Easy steady working out I was able to do even with my belly apron in the way.

Annette

This makes it so much simpler get into a workout routine that I can actually do!! TY☺️

Ambra

When I do lower body I realize just how important a strong core is.

Crystal Carrasco

Incorporated it into my normal workout :-)

Monica Hicks

Love leg day. I completed the circuit this morning with 3 sets of each. What makes this even better, I take this with me and fit in fitness throughout my day.  Thank you Coach Tulin for these amazing moves that are explained and include modifications if needed

Melanie

Dunia

Good! I'm happy to get the basics of form down before moving on. How many sets do we do?

Jordan

Carmen

Week 1/Day 2
Lower Body Workout. Complete 1 set of 10 reps for each exercise. Rest 35 to 45 seconds between each set of 10 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!

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.
• 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 Chair Squat

Directions:
• Stand straight facing the wall and place hands on the wall for stability.
• Place feet shoulder width apart.
• Lift leg behind you up to 45 degree while squeezing your booty, engaging your core while NOT arching you lower back with a pointed toe.
• Pause and squeeze at the top. Repeat on the same side until reps are completed. Don’t forget to do the other leg.

BLLB Wall Leg Lifts

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 same leg. Then switch side to complete all reps.
OPTION: Squeeze booty when you tap your foot on the ground.

BLLB Single Knee Raise

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

w1/d2 Lower Body

Rachel Ruczynski

I got chills today when I finally hit that mind muscle connection!

w1/d1 Upper Body

w1/d3 Core

Inge

Good warm up for all those tight muscles and lots of options to make cardio work for you! Also just a housekeeping thing.. the text shown at the end of the video doesn't fit in the screen

Jessica

w1/d5 Cardio

Really engaging the core makes a difference in these exercises.  I am thinking you should put the video on how to engage the core at the beginning.

Anna

w1/d4 Full Body

Tried this with the clench handles + resistance bands - amazing! Can you show us a workout using the clench handles sometime?

Good! Challenged myself by doubling reps to 20. Did it!

Ashlie

w2/d8 Upper Body

I really felt the connection today.  I enjoyed going at my own pace and really concentrating on tightening my abs and buttocks.  I actually am surprised by how I can feel these workouts vs other ones that I have been doing.  Maybe it is because I am able to concentrate and go at my pace vs trying to keep up with the class.

Love the flexibility that I am starting to feel

w2/d9 Lower Body

I dont think you need another 'how to engage your core' in week 2. Maybe replace with another core exercise?

These are good, but a few more exercises on this would be nice.

w2/d10 Core

Good workout.  Minor note- the leg lifts only have 1 set to mark off instead of 2 like the rest

Loving these workouts! Making me feel strong & bringing up a great sweat!

Kara

w2/d11 Full Body

Cardio 20 minutes 1 minute high intensity followed by 1 minute low intensity for 10 minutes total then 5 minute warm up and 5 minute cool down

Enjoying Cardio is a new love for me! Happy to find time to dance & considering it a workout

I was motivated to try some new cardio moves!

w1/d2 Lower Body

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