Name: Playbook - Eian Scully - W3/D2 Metabolic🔥 Lower body workout
Uploaded: 2022-11-10T20:30:50.628Z
Duration: 60 min
Description: W3/D2 Metabolic🔥 Lower body workout

Maya

So hard for me but got it done finally! 🙌🏼

It was still hard for me, so I feel proud that I even completed it. The Jump Lunge is crazy. Keep breathing through my nose a bit help too to keep it going 🖤🙌🏼

Keep telling myself “one step at a time,” “breath” 🥵🤟🏻

Good God this session is a killer. Jumping is no joke🥵❤️‍🔥🔥

My glutes are crying. A lot! 🔥🥵🤟🏻

Out. of. breath. 🥵🔥🥵🤟🏻🤟🏻🤟🏻🤟🏻

That super clamshell? Finally I got the hang of it and liked it! But still.. gotta work on those jumps! 🥵🖤 super love the sesh! Thank you for the workout master of form coach Eian 🙏🏻🙏🏻🔥

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

4x12 reps per side
•From a standing position crouch down into a "sprinters starting position" hand on the ground inline with your front foot and your back leg straightened out behind you
•Explode up driving your back knee to the sky as high as possible while jumping up 
•Return to the start position and repeat

Sprinter jumps

•Start standing tall
•Preform a squat by sitting your hips back, keeping your knees in-line with your toes 
•At the top of each squats preform a front kick alternating kicking legs every rep

Squat + front kick

•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

Circuit #1

•Start standing tall, preform a squat by pushing your hips back, knees in-line with your toes 
•Explode off the ground and turn 180 degrees in the air, landing softly in a low squat position

180 jump squat

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!

•Start standing tall, feet a foot apart 
•Jump your feet out shoulder width apart then squat down by pushing your hips back, keeping your knees In-line with your feet, at the bottom position touch the ground with one hand
•Repeat the pop squat alternating hands every rep

Pop squat

•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

•Start standing tall
•Raise up onto the balls of your feet and squeeze your calves
•Lower back down and raise onto  your heels and squeeze your shin muscles

Calf rocker

Finisher

W3/D2 Metabolic🔥 Lower body workout

First time after a while! Thank you for designing this set 🖤

W1/D1 Metabolic🔥 Upper body & abs

Damn that jump lunge set really pushed me to the max. 🥵 I wanna have strong legs tho. Hopefully I beat the set stronger soon.

W1/D2 Metabolic🔥 Lower body workout

Wobbly at the T Plank but getting there on my push up with knees 🥵🔥❤️‍🔥

W1/D3 Metabolic🔥 HIIT cardio

Refreshed! Still heavy at the Single Glute Bridge but my inner voice starts telling me I should add resistance band for this Glute Toner session… 🥵❤️‍🔥

W1/D4 Metabolic🔥 Glute toner

Second circuit was a killer 🥵❤️‍🔥🔥

W1/D5 Metabolic🔥 Abs shredder

W2/D1 Metabolic🔥 Upper body & abs

Those finisher feels like a gift after the jump lunge reps ❤️‍🔥🥵🔥

W2/D2 Metabolic🔥 Lower body workout

That last circuit is more challenging than it looks after the previous ones! 🥵

Had more power to do those T-Push Up than months before 🥵❤️‍🔥🔥

W2/D3 Metabolic🔥 HIIT cardio

Had really nice workout, thank you for creating the set Coach Eian! ⚡️

Nice workout after HIIT yesterday ❤️‍🔥🔥🤟🏻

W2/D4 Metabolic🔥 Glute toner

W2/D5 Metabolic🔥 Abs shredder

Pushed myself through it! Really nice 🖤

W3/D1 Metabolic🔥 Upper body & abs

Switching bear crawls to push ups on knees and some regular push up since I still suck at push ups 😅🥵

W3/D3 Metabolic🔥 HIIT cardio

W3/D4 Metabolic🔥 Glute toner

Feel proud of myself for this abs sesh 🥵

W3/D5 Metabolic🔥 Abs shredder

Feeling awesome for finishing this today. 🖤

Starting Monday with these push ups… ❤️‍🔥🔥🥵 Refreshed!

W4/D1 Metabolic🔥 Upper body & abs

🥵 so proud of myself for this one. A killer.

So glad I got through it! Those lunges 🥵

Tough set! The more I feel those moves, the more sweats I get. 🥵❤️‍🔥🔥

W4/D2 Metabolic🔥 Lower body workout

Totally a silent killer this one. Feeling the burn ❤️‍🔥❤️‍🔥❤️‍🔥🥵🔥🥵❤️‍🔥

W3/D2 Metabolic🔥 Lower body workout

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