Name: Playbook - Eliza Katoa - Lower Body Pull
Uploaded: 2024-04-04T21:40:53.008Z
Duration: 30 min
Description: Lower Body Pull

Tiffany

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

- 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

Elevated dumbbell sumo squat

- 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

Place your upper back on a bench. Thrust your hips up, keeping your ribcage down and squeeze your glutes at the top. Hold the bridge and drive both legs outward performing an abduction.

Hip thrust abduction *bodyweight

Engage your core, hold that dumbbell between your calf muscle and hamstring and keep your leg bent at a 90 degree angle. From there stay on all four and lift that leg out then bring it back down. Exhale as you lift, squeeze you glute at the top of the move and repeat.

Dumbbell Fire Hydrant (10 each leg)

Booty Circuit

- 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 per leg)

- 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)

Superset

- 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 in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- squeeze that dumbbell between your feet 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers w/ dumbbell

*modify by doing the movement without dumbbells if needed

OPTIONAL BURNOUT: hip raise + clamshell  (12 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.

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

Suva

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

Angie

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

Community

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