Name: Playbook - Eliza Katoa - Lower Body Pull - Home
Uploaded: 2024-04-14T21:11:07.598Z
Duration: 50 min
Description: Lower Body Pull - Home

Man, I can't wait for the active recovery tomorrow 💀

Brandi

Candy Girl 🔥

Suzanne

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 dumbbells across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting 
- hold for 3 seconds at the top

Dumbbell hip thrusts with 3-seconds hold

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Dumbbell single leg hip thrust (5 each)

Start in a high plank position and then walk your feet forward so your legs are both bent at a 90° angle. Exhale engage your core and lift your knees off of the ground so they are hovering slightly above the ground. Make sure that band is slightly above your knees and then as you hold that bear plank position you will alternate lifting one knee up and back down and keep alternating legs.

Bear plank hold banded hip abductions

Glute Tri-Set

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell 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

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell 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 OR Dumbbell Swing

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift DB off the ground allowing it to swing between your legs
- Drive your hips forward propelling DB forward and up
- Stopping just in front of the shoulders 
- Allow DB to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell swing OR Kettlebell Swing

Superset 1

Banded b-stance single leg RDL (10 each leg)

Place a band above your knees and lay on your back. Placed your feet on a box or bench in front of you and press through your heels to bridge your hips up. Holden push out against the band and lower down with control. Repeat.

Banded dumbbell elevated glute bridge

Optional Burnout

Lower Body Pull - Home

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!!

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 - Gym

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.

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 - Home

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