Name: Playbook - Eliza Katoa - Lower Body Pull
Uploaded: 2024-04-04T21:40:52.885Z
Duration: 60 min
Description: Lower Body Pull

Angie

Suva

Tips for Maximizing Your Workouts:

Focus on Form: Proper form is crucial for preventing injuries and effectively targeting the intended muscles. Prioritize quality over quantity in every repetition.

Maintain Muscle Tension: Keep your muscles under tension throughout the entire range of motion. This ensures maximum engagement and promotes muscle growth and strength development.

Avoid Rushing: Resist the urge to rush through your workout. Slow and controlled movements allow for better muscle activation and help you maintain proper form.

Lift to Failure: Push yourself to the point of muscular failure on your last set of each exercise. This means performing repetitions until you can no longer complete another with good form. This technique stimulates muscle growth and improves strength.

Lift Heavy, but Controlled: Challenge yourself with weights that are heavy enough to induce fatigue within the desired rep range, but ensure that you can maintain control throughout the movement. Avoid sacrificing form for heavier weights.

Give Your Best Effort: Approach each workout with determination and focus. Give it your all and push yourself to improve with every session. Consistent effort is key to achieving your fitness goals.

Remember, consistency and dedication are essential for progress. Stay committed to your workout routine, listen to your body, and always prioritize safety and proper technique.

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

1. Sit on the floor with your back against a sturdy exercise bench. Bend your legs and place your feet flat on the floor.
2. Move one leg forward and pull your toes up, so you’re resting on your heel. This is your kickstand or helper leg and not the main focus of the exercise.
3. Drive your supporting foot into the floor, pushing through your heel to maximally engage your glutes and hamstrings. Push your hips up until your thighs and abdomen are roughly parallel to the floor.
4. Lower your butt back to the floor and repeat for the desired number of reps.
5. Switch sides and repeat, doing the same number of reps on the other leg.
Tips:
* Rest and hold a barbell across your hips to make this exercise more challenging.
* Experiment with the position of your kickstand leg. The further you move away from your supporting leg, the harder the exercise becomes.
* Increase glute activation by putting a booty bandaround your knees and pressing your legs outward against the resistance offered.
* You can also do this exercise while lying flat on the floor or with your back against a stability ball instead of a bench.

B-stance hip thrust (10 each leg)

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

Dumbbell hamstring curls

- Begin standing on an elevated surface 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Deficit curtsy lunge (5 per leg)

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension
- exhale as you stand and engage you core / lift your pelvic floor.

Elevated dumbbell sumo squat

Lie on your back and extend your legs straight out. Elevate your feet onto a surface like a stability ball, bench or box. 

Lift your hips and engage your core. Keep your hips up and body as straight as possible as you hold this position.

Elevated straight leg bridge hold

25 MIN AMRAP

*modify by doing the movement without dumbbells if needed

OPTIONAL BURNOUT: DB hip raise + clamshell  (15 each leg)

Lower Body Pull

Estefi

30 MIN OPTION: Upper Body Push

Lower Body Push

Upper Body Push

3 mile walk, 30 min option but had to stop due to time, left two sets off. So good though.

Tiffany

Wasn’t feeling well but still got it done today since i missed yesterday 🥵🔥

Kristen

Upper Body Pull

Dead! Oh man that was hard but so good! Killer workout 🔥

Makayla Bateman

Tonya

Couldn’t do run for burnout, my hips are super tight.

30 MIN OPTION: Full Body

Lower body is shaking 🫨🥵🥵🥵🔥 lol! Great way to start my day  💪🏽

Christine

So good, .87 mile and three rounds of AMRAP. Had to go just to 30 min.

Full Body Killer

🥵🥵🥵🔥🔥🔥 great way to end the week!

Saane

Took a few days off! Great getting back into it

Marybeth

Brigetta Utai

30 min option, still great!!! 2 mile walk with pups beforehand.

Full Body

Suzanne

Sheila Aguilar

Elaine

This workout made me feel 100% much better!

Claudia

I did Friday and Saturday 30 min options today because I’m starting my long runs on saturdays😬💪🏾🏃🏾‍♀️

Kamry

Grateful for a 30 minute version on weeks I’m struggling to workout. Loved it and I feel so much better than I did 30 minutes ago ❤️

Loved having a 30 min option today! The Bulgarian split squats about did me in 😅

Chelsea

Lower body push

Love the 30 min. when short on time! I still get a good workout🙏🏽

Vika

Loww Uluave

I LOVE YOUR WORKOUTS! Happy to be back🥳

Cosi

Love these short options on the days i hit the snooze button

Took a week off for vacation and it was hard to get back into it but loved this work out and I feel so much better now that I got it done!

Stacey Vance

Got it in before midnight🙌🏾💪🏾✅

2nd work out of the day. I’m done. Thanks Eliza!

Love the 30-min option. Still very diverse and burns like crazy

Hana

💪 40 min total for the rounds (including 15 min warm up) 

👟 8:50 mile time (at the end of the workout)

7:15 3/4 mile with jogger and son riding his bike up hill for a bit. Great workout coming back after a week off from illness

Voni

Did this Friday because I’m doing my long run tomorrow💪🏾✅

Chrissy

Great arm workout! Running 3/4 mile afterwards

Lauren

First workout since I tore my MCL and this was exactly what I needed!

Dharma Va’ai

Julia

This felt good this morning after mobility day yesterday! Almost caught up for the week. 😁

Did 2 miles before my workout and I’m pooooped 😵🥵🔥 All caught up now 😁💪🏽 letssss gooo!!

Lower Body Pull

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