Name: Playbook - Eian Scully - W2/D2 Metabolic🔥 Lower body workout
Uploaded: 2022-11-10T20:30:50.670Z
Duration: 60 min
Description: W2/D2 Metabolic🔥 Lower body workout

Lower body focused metabolic workout designed to build muscle and tone your lower body while burning body fat!

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 reps per side
•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Hip/hamstring rocker

2x6 reps per side
•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Double leg spinal twist

Dynamic warmup

•Start standing tall, feet shoulder width apart 
•Preform a squat by pushing your hips back keeping your knees in-line with your toes
•Return to the start position, then preform a jump squat similarly to a squat but at the bottom position explode forcefully off the ground and jump off the ground, landing softly

Squat/jump squat

•Step back with your right foot (about 3 feet back) and hold the split stance  
•Lower your back knee until it's an inch off the ground
•Return to start position

Split squat

•Lay on your back, feet on the floor below your knees lift your left leg straight off the ground 
•Push through your right heel and lift your hips until your knees, hips and chest form a straight line
•squeeze your glutes for 1-5 seconds at top

Single leg glute bridge

Circuit #1

4x12 reps per side
•Step back with your right foot into a bottom lunge position
•Explode up (jump up) and switch your feet so when you land your right leg foreword and left leg back behind you

Jump lunge

4x12 reps per side
•Step back with your right foot (about 1 foot back)
•With a flat back, hinge foreword while pushing your glutes back (feel the stretch in your hamstrings)
•Push through your front heel and squeeze your glutes to return to start position

Split leg good-morning

4x12 reps per side
•Start on your side with legs bent to 90 degrees, bottom elbow supporting you 
•Simultaneously lift your hips off the ground and squeeze your glutes foreword
•Your elbow, bottom foot and knee will stay planted on the ground
•Keep your top leg bent to 90 degrees and lift it as high as possible

Super clamshell

Circuit #2

Complete all 3 rounds circuit style with minimal rest. Stay strong it's the last part of the workout!

•Lay on your back, feet on the floor below your knees
•Push through your heels and lift your hips until your knees, hips and chest form a straight line
•squeeze your glutes for 1-5 seconds at top

Glute bridge

4x20 reps per side
•Lay flat on your side, body straight
•Lift your top leg straight with you foot parallel to the ground (don't let your toe turn up) and squeeze your Glute at the top
•Lower to start position and repeat

Side leg raise

4x12 reps per side
•Lay on your side, legs bent to 90 degrees 
•Tap your top knee to your bottom knee, while keeping your top toes as high as possible 
•Tap your top toes to your bottom toes, while keeping your top knee as high as possible

Knee tap/toe tap

Finisher

W2/D2 Metabolic🔥 Lower body workout

All 4 rounds now? 🔥🔥🔥🥵🔥🥵🔥🥵 thank you Coach E! Feel refreshed.

Maya

Great to be back training with Eian 💪🏽

Casey

Great and no equipment at all!!! Navigation on the app is great and the videos show form well.

W2/D2 Metabolic🔥 Lower body workout

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