Name: Playbook - Eliza Katoa - 09/21 Lower Body - Home
Uploaded: 2022-10-07T22:11:15.506Z
Duration: 65 min
Description: 09/21 Lower Body - Home

Rylee Gillies

Mariah

Addie

Definitely feeling that one tomorrow 🥵

Nicole Thurston

Legs and booty are on fiiiiiire 🔥💪🏼

Crosby

Terevarevahaunui

Today is going to demolish your entire lower body. You have 4 supersets that are going to target your quads, glutes, hamstrings, and adductors. You have an optional burnout if you have leftover time and energy. Get after it today! Have some fun and don’t be too mad at me tomorrow when your legs are super sore. 😘😂 You got this! 

Lower body warm-up

QUADS SUPER-SET: perform the 2 moves back to back. Rest 2 minutes and repeat 3x. 
- Bulgarian squats squats 
- goblet squats w/ a pause 

GLUTE HELL SUPERSET: perform 1 set of DBl hip thrusts TO FAILURE. Immediately go into 10 reps each leg side lying clamshell hip raise. Rest for 2-3 minutes. Repeat 4x total. 
- DB hip thrusts to failure  
- side lying clamshell hip raise (10 each leg)

HAMSTRINGS SUPERSET: perform the 2 moves consecutively. Rest 2 minutes and repeat 3x. 
- b-stance DB Romanian deadlifts 
- DB lying hamstring curls 

ADDUCTOR SUPERSET: perform the 2 moves consecutively. Rest 2 minutes and repeat 3x. 
- DB lateral shifts  
- 30 sec each side Copenhagen plank 

OPTIONAL FINISHER: if you have leftover time and energy! Do 2 rounds of the exercises below back to back. 
- bear plank in-n-out jumps
- weighted wall sit hold

Perform the movements consecutively. Then move on to your lift.

Hold a deep squat position and from here bring your elbows to your knees and gently press out and let them fall back in. Repeat this motion for time. relax your pelvic floor and core muscles here. 

*if this is too much you can sit on a low chair and do the same thing.

Deep squat hold hip openers

Alternating leg swing toe touch

Hip openers

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

Superman reaches

Alternate pulling your knee to your chest.

High knee pulls

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Leg Day Warm-Up

- Perform 8 reps on each side
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat (10 each)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Pause for 2-3 seconds 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat with a pause

Quad Superset

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- keep your chin tucked, ribcage down and squeeze your glutes at the top.

Dumbbell hip thrusts

Lie on your side and keep you legs bent at about 90 degrees. Sit on your elbow and then raise you hip up to the sky, bringing that top leg up and raising that leg off of your other leg. Engage your core!

Side lying clamshell hip raise (10 each leg)

Glute Hell Superset

Perform the exercises consecutively. Rest as needed and repeat 3x.

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Lying on Ground Dumbbell hamstring curls

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
*reps are per leg

B-stance dumbbell RDL (10 each leg)

Hamstrings Superset

Get into a wide stance point your toes out slightly. You’re going to start by lunging laterally to one side. Instead of coming all the way back up out of the lunch, you are going to shift in a straight line, keeping your booty down and shift to the other side. Stay low and keep shifting back-and-forth for time or reps

Dumbbell lateral shifts

In a side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line. Keep the lower leg off the floor. Reduce the difficulty to scale by keeping the foot of the lower leg on floor to assist, and/or by moving the bench closer toward the hips.

Copenhagen Side Plank - Knees Bent *30 sec each side

Adductor Superset

Hold a bear plank by hovering those knees above the ground, keeping your hands directly underneath your shoulders and keeping your legs bent at a 90 degree angle. Engage you core. 

From here jump those feet out so you’re in a high plank position and then back to a bear plank. Keep repeating for the reps or time listed.

Bear plank in-n-out jumps

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

09/21 Lower Body - Home

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