Name: Playbook - Eliza Katoa - Gym Lower Body Push
Uploaded: 2024-04-14T21:11:06.458Z
Duration: 55 min
Description: Gym Lower Body Push

Courtney

For the AMRAP at the end pick between 10-25 minutes. Do whatever you have time for! Ideally you want to get at least 3-4 total rounds in.

Sit in a deep squat position. Push your elbows against your knees gently and then let your knees gently fall back in and repeat that motion. 

If it’s too uncomfortable to sit that low, you can sit on a low seat or bench and do this same movement. 

You can place a block underneath your bottom for more comfort.

Deep squat hip openers

Hip openers

Sit down and bring one leg into your chest. Hold with both hands and then lift one leg up and over a kettlebell and back while keeping your knee straight. 

Use your hips and core to lift your leg up and over.

Straight-leg single-leg lift over kettlebell

In a half kneeling position, lift one leg up and over a kettlebell. Hold onto a stable surface with one arm to help stabilize the body. 

Use your hips and core to lift your leg up and over.

Half kneeling single-leg lift over kettlebell

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)

Warm-up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat (start light increase weight each round)

Begin by laying down flat on your back on top of the matt or cushion. Roll the barbell with weight plates across and over your legs, allowing it to come to a rest where your hips bend. You can also use some extra cushioning on the bar to make it more comfortable.
Bend your knees to a 90-degree angle, angling them so they point straight up towards the ceiling. As you do this, you also want to ensure that your feet remain flat on the floor.
Gripping the barbell to keep it in the correct position, beginning pushing through your heels to bring your hips up along with the bar. Engage your abdominals and glutes to keep you balanced and to drive the movement.
As you come up to the top of the position, make sure that your head and shoulders stay completely flat on the floor. Your knees should also remain pointed towards the ceiling, and your body will be positioned in a straight line from the hips to the shoulders.
At the top of the movement, pause for a few seconds. Feel your glutes engage, along with the rest of your stabilizing and moving muscles. The slower you take this exercise, the more you’ll get from it.
Once you’ve held the position for a few seconds, slowly lower yourself back to the ground. Repeat for the desired amount of reps and sets, which will depend on your fitness goals.

Barbell glute bridge

- Sit on the machine with the pad at the bottom of your shin 
- Extend both legs engaging your quads 
- Pause at the top and lower down slowly with ONE LEG
- Work both sides

Single leg extension (10 per leg)

Kettlebell static lateral lunge (5 each)

Perform a goblet squat and then go into a calf raise. Engage your core and exhale as you stand up out of the squat.

Goblet squat to calf raise

- You can do this with a Kettlebell or Dumbbell
- Inhale sharply as you clean the bell
Exhale as it reaches the rack position
Inhale sharply prior to the lift
Keep everything tight and braced
Exhale as you press the kettlebell overhead (for the entire movement)
Inhale as you bring the bell down in a controlled movement
Have it finish in the rack position, covering the rib cage

Kettlebell power clean & press (3 each)

- Push your hips back and down as you lower to parallel
- Pulse 2x at the bottom of the squat 
- Explode/jump up from the bottom of the squat
- Land softly

Double pulse squat jumps

10-25 minute AMRAP (do what you have time for)

Gym Lower Body Push

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 - Gym

Lower Body Pull - Home

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

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Imari

Segia Auvae

Baylee Peterson

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Sarah Hunsaker

Karen

My buns are feeling strong and sweaty 🥵

DB Booty Work

Geia

Fiona

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Stephanny

Maddy

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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 😬

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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. 🖤

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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

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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

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Mary

Gym Leg Slayyy

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

Gym Lower Body Push

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