Name: Playbook - Eliza Katoa - Lower Body Pull - Gym
Uploaded: 2024-04-14T21:11:07.594Z
Duration: 60 min
Description: Lower Body Pull - Gym

Teki

Loww Uluave

Deep squat hip openers

Hold a deep squat position and grab your toes. From here lift your hips up and back down so you’re in the deep squat position again. Keep lifting and lowering your hips to stretch out your hamstrings and low back.

Deep squat toe hold hip lift

In a seated position, lean back on your hands, and bring both feet close to your body with your knees up. From here, you will lean both knees to one side and let them fall gently to the ground. Then you will pick them up and let them drop to the other side.

Leaning back 90-90 hip openers

Alternate pulling your knee to your chest.

High knee pulls

Standing Hip openers

Alternating leg swing toe touch

Superman reaches

- 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 knee toe taps on bench

Lower Body Warm-Up

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells (10 per side)

- Lay on the ground with a band around your legs above the knee
- Place your arms on the ground for stability and your feet firmly on the ground
- Push your knees apart and perform glute bridges

Glute bridge hip hold abduction

Keep a slight bend in your knee, good posture, and engaged core and step laterally. Do 2-4 steps to the left and then 2-4 steps to the right for the amount of reps written. You should feel your Booty wake right up!

Banded lateral steps (15 each way)

Anchor a band around a pole on a squat rack or any other pole. Hold onto wall and place the band around one leg. Step out so there’s tension in the band. 

Lift leg up and keep it bent at a 90 degree angle. Abduct that leg outward and back to the front of your body. 

Repeat on both legs.

Standing 90 degree leg abduction (20 each side)

Band Circuit (1 round)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts w/ a slow lower

Single-Set: Hip Thrusts w/ slow lower

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Begin with dumbbells in each hand and feet hip width
- Elevate your toes on a small plate 
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Toes Elevated Dumbbell Romanian Deadlift

Single-Set Strength: Toes Elevated DB RDL

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

Stand with your feet shoulder-width apart while holding a kettlebell with both hands (palms facing toward you) and arms straight down.
Inhale and push your hips back (hinge your hips) and slightly bend your knees to bring the kettlebell between your legs. Be sure to keep your back straight and engage your core.
Exhale, contract your glutes, and push your hips forward to lift your body into a standing position. Allow your arms to swing the kettlebell as far as it will naturally go. Shoulder height or parallel to the ground is your goal, although you do not want to use arm strength to raise the kettlebell. It may take a few swings to find your rhythm and maximize the lift.
Inhale and lower the kettlebell between your legs by pushing your hips back and slightly bending your knees. This is 1 rep.

Kettlebell swing

Superset 1

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Hamstring Curl / Single-leg hamstring curl

Point your toes out. And round at the back, chin tucked, and round your upper back. Hinge and lift at the hips and squeeze your glutes at the top!

Glute focused hyperextensions

Optional Burnout

Lower Body Pull - Gym

Leilani

One of these days I won’t be burned out before the actual burner at the end 🤣 so good!! Got me sweating hard

Lyndie

Lisa

DB Only Lower Body Push At Home

Lower Body Glute & Hamstring Focused (Gym)

Quads. Calves, Adductors At The Gym

Lauren

Loved these circuits & super sets today!!

Candy Girl 🔥

Lower Body Push

A fun unique burner. Very satisfied with it!

Glutes and hips dead. Can definitely tell I sat in a care all weekend, hips feeling itttt

Coming back after a week break, and oh man 🥵 I needed this

Nicole Thurston

DB lower body (glute + hamstring focused)

Natalie

Tiffany

katie

Lower Body Pull - Home

Courtney

Gym Lower Body Push

I could only do the bare minimum for today's workout and told myself that it's okay, and the fact that I moved is important! Motivation comes and goes but habit makes it stay.

Brandi

Suzanne

DB Only Lower Body Push

I am now a pudding of sweat 🥵💦 such a great leg workout! I am dead!

Stacey Vance

lower body push DB only

Lower Body Pull At The Gym

Holy cow🔥 great workout today! I’ve been having breathing problems lately but I’m so happy I can push myself to get it done!! Goal: stay consistent this week🙌🏽

Julia

Feeling great after today’s workout 🏋🏽‍♀️

Jessica

Home Leg Day

Serena

Kourtni

Danielle

Leg Day at the Gym

Imari

Segia Auvae

Baylee Peterson

Leg Slay Workout (gym)

Sarah Hunsaker

Karen

My buns are feeling strong and sweaty 🥵

DB Booty Work

Geia

Fiona

Gym  Glutes, Hamstrings, Abductors

Stephanny

Maddy

Gym Leg Demolisher

Mariah

Quads, Addcutors, & Calves DB only

Feranei

Warmup to burnout, damn proud of myself 😤

Riley Johnson

Lower Body

Bridgett Talia

Sooo good!! Thank you so much my legs are on fire

Lousili

Quads, Addcutors, & Calves

Somi

Hana

Dumbbell Only Lower Body At Home

Quad Focused Leg Day At The Gym

Voni

Rebekah

Booty & Hamstrings

Those exercises where you hold the movement for two or three seconds feels like 5 minutes 😩

Lower Body Workkk

Jade

Oh man... pretty grateful that tomorrow is an active recovery day 😬

Posterior Chain Leg Day

Love this work out!!! Feelin it for sure!

Cortney Walker

I appreciate that no matter how intense/complex a workout can be, Elisa provides a modification incase of injuries, etc. 🖤

Leg Day (quad focused)

Kristin

Elise

Glutes, Hamstrings, Abductors

Sheila Aguilar

Brigetta Utai

Tonya

Glutes & Hamstrings - Gym

Emily

Andres

Lower Body Workout

Hella felt this one the next morning when I woke up 😂 that means it was gooooood

Glutes & Hamstrings DB only

Such a quality workout! Feeling so strong!

my leg were shaking by the time I got to the wall sits 😅👏🏽🔥 so good!!!

Quads, Adductors & Calves

my legs are shaking after that workout! 💀🔥

Glutes & Hamstrings DB Only

Wow wow wow. So challenging!! You mean business with this one. 🥵🥵

Stephanie

Tell me to do burpees and I'll gladly do them... tell me to do deadlift into goblet squat and I'd do anything but lol

Quad Focused Leg Day At Home

Vanessa

Couldn’t complete one of the SS, but this workout was 🔥 anyway.💪🏽💯💯

Lola

Glutes & Hamstrings At The Gym

Did legs for activated cardio since I missed yesterday! It was a killer burn!! 🔥🔥🔥

Jazmyn Folauhola

Legs (minimal equipment)

Crosby

Lower Body Work (Gym)

This felt SOOOOO good after a long day of work

I'm ready to do some active recovery tomorrow by curling turkey to my mouth

Strong Legs

Gym legs workout

Wenda

Leg Workout

Obsessed! The App is so easy to use and knowing exactly what my work out is going to consist of saves me tons of time as I don’t have to plan my work outs now!! I trust these work outs to it all the muscle groups! Love love love!

Havana

That circuit killed me after that weight training 🙌🏽

Lower Body Workout - Gym

I thought my legs were strong until I do Eliza's workout 😅

Lower Body Work W/ DBs

Lower Body Work At The Gym

Shaimaa

Strong Lean Poweful Legs (gym)

Katie

Allexis

Leg Dayyyy

Alayna

Shanice Taufa’asau

Freakin burn baby! Didn’t want to do the burnout but I pushed through it! Bulgarian + Copenhagen side plank was my toughest! 😤

Elaine

Lower Body w/ minimal equipment

45 Min AMRAP + Sprint Burnout

Don’t save leg day for 9:45 pm, that was a struggle but feeling the burn and feeling so strong!

That was killer.. that burnout got me! 😂 Loved it

Leg Day W/ Minimal Equipment (Dumbbells)

Mary

Gym Leg Slayyy

This was so hard for me today, but I definitely see an improvement in my mood! 😁💪🏻

Lower Body Pull - Gym

Community

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