Name: Playbook - Dana Linn Bailey - W4/D2 Lower body
Uploaded: 2021-11-01T14:44:08.226Z
Duration: 45 min
Description: W4/D2 Lower body

I strained my hamstring two weeks ago and this workout was perfect to transition back into lifting weight.  I’ll keep up with the body weight exercises until I’m fully healed.

Krista Solomon

David Meskář

Hope

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 Magana

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)

- 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

- 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

W4/D2 Lower body

Community

More workouts from Dana Linn Bailey

W4/D2 Lower body

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Dana Linn Bailey

Community