Name: Playbook - Dana Linn Bailey - W4/D2 Lower Body
Uploaded: 2024-01-07T22:36:10.381Z
Duration: 45 min
Description: W4/D2 Lower Body

Hippie

Kassey Lay

David Meskář

stephanie 

The bench jump things are very intimidating. I did some modified ones with a block and then a step stool. The bench I have at home is too tall for my little legs.

Kimberly

Claudia

Love how these smash my legs without any equipment

Alisha

David

Amazing loved this one.. after my 3 mile run it burned in a good way 🔥

Laura

DAY 2: LOWER BODY

CIRCUIT 1: 4 Rounds 
- 12 Jumping Lunge Lunge Squat
- 12 Curtsy Lunge + Forward Lunge (each side)
- 12 Lateral Bench Taps (tapping both feet = 1 rep) 

CIRCUIT 2: 4 Rounds 
- 12 Jumping Bulgarian Squat (each side)
- 12 Top Leg Elevated Side Plank Hip Dip (each side)
- 12 Deficit Reverse Lunge (each side)
- 12 Glute Bridge March (R & L march = 1 rep)

4 Rounds 
- 12 Jumping Lunge Lunge Squat
- 12 Curtsy Lunge + Forward Lunge (each side)
- 12 Lateral Bench Taps (tapping both feet = 1 rep)

- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Jump again switching your feet in mid air landing into a lunge on the opposite side 
- Jump your feet together landing into a squat 
- Repeat the entire sequence for time or reps

Jumping Lunge Lunge Squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Step the same leg forward and lower into a forward lunge before returning to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy Lunge to Forward Lunge

- Begin straddling a bench with one foot on top of the bench 
- Jump laterally up and over the bench switching your feet and tapping the bench with your toes 
- Repeating back and forth for time or reps

Lateral Bench Toe Taps

CIRCUIT 1

4 Rounds 
- 12 Jumping Bulgarian Squat (each side)
- 12 Top Leg Elevated Side Plank Hip Dip (each side)
- 12 Deficit Reverse Lunge (each side)
- 12 Glute Bridge March (R & L march = 1 rep)

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Bulgarian Jump Squat

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Elevate your top leg
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Side Plank Top Leg Elevated Hip Dips

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core 
- Slowly march your feet, lifting your knees up

Glute Bridge Marches

CIRCUIT 2

W4/D2 Lower Body

I’ll let you know how it was when I catch my breath 👌🏽

Crystal

Jamie Reed

Lydia

W1/D1 Full Body

Susan

W1/D2 Lower Body

Very good way to start the day! Great workout!

Tony

These body weight for cardio days are rough. Great way to start a Monday.

Mallory

W1/D3 Full Body

Kitty

Andi Noveroske

W1/D4 Upper Body

Dreaded this one so much I made yesterday my Rest Day

Raina

Iven

Absolutely Killed me tonight, but it felt Great💪🏻

Stephen

W1/D5 Full Body

Shelly Bacon Kelnhofer

Beth

W1/D6 Full Body

After a day off this was exactly what I needed. Let’s Go 💪🏻🤘🏻

Isabella

W2/D1 Full Body

Snow day with my little dude (5 year old) and we crushed it! It’s interesting how much more you can push out with an extra person there to participate! Apparently, no matter what the age 😂. 💪🏻 🦵 🔥

Matthew Long

I really enjoyed this leg workout. The use of slider plates was very useful for lunges. I have a bad toe so it helped take off some of the pressure.

Sabrina

W2/D2 Lower Body

Frans

It was a great workout, wasn’t pretty on my end…but it’s done. 💪🏻🤙🏻

W4/D2 Lower Body

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