Name: Playbook - Eliza Katoa - W1/D2 Lower Body
Uploaded: 2024-05-20T00:11:52.529Z
Duration: 30 min
Description: W1/D2 Lower Body

Loving these quick and effective workouts when I’m home with my little ones 💪🏼

McCall

Shayna

Perfect 30 minute work out! Got my legs working and cardio

Megan

Krista

Brittney Howell

❤️‍🔥it’s amazing how great of a burn you can get in just 30minutes. I love my 45min-1hr lifts but these are great to add some condition with the lift.

Alicia Hodde

Hanna Ison

Loved this workout!! As a mom 30 min workouts are perfect! Effective and fun!

Julia

Stephanny

Tiffany

PLEASE READ THIS SECTION BEFORE BEGINNING YOUR WORKOUT:

Here's how you'll do today's workout:
You have two separate 15 minute AMRAPs. AMRAP stands for as many rounds as possible. For the first AMRAP, set a timer for 15 minutes. Perform the exercises consecutively. Rest as needed and repeat as many rounds as possible until your timer goes off.  Then move into your next AMRAP and do the same thing with the new exercises listed. 

Just focus on performing the exercises with good form and challenging yourself by connecting your mind to the muscle with every rep and movement. 

REMEMBER! You can always scale back the workout to your fitness level. If you need to modify any movements, feel free to do so!  If you want to challenge yourself more then you can: 

✔️increase the weight
✔️ focus on improving your form
✔️ slow down the rep 
✔️ do a harder variation of a specific exercise
✔️ do another set 
✔️ do your last set to failure 

Have some fun today!

Start in stance a little wider than shoulder width. Point your toes outward and sit your booty back as you squat down. 

At the bottom, pulse 2x and then stand. Squeeze your glutes together and engage your core. Exhale as you stand.

Double pulse sumo squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

DB Romanian deadlifts

- 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 halfway 
- then press all the way up 

That’s one rep
______________
For best results go heavy as possible for the reps assigned without losing form. Push Through the Heels. Ensure Vertical Shins at the Top of the Movement. Keep Knees Out. Achieve Full Hip Extension. Slightly Posterior Tilt the Pelvis. Keep Ribs Down. Maintain Forward Eye Gaze. Thrust straight up and drive those knees out against the band. Squeeze your glutes together at the top. 

As you lower down, pause at the bottom and be explosive as you thrust the barbell up.

Dumbbell 1 1/2 hip thrusts

Get into a glute bridge. Lift your hips and hold. Walk your feet out while keeping your hip up. Your feet should be completely extended so you’re in a reverse plank. Then walk them back to the glute bridge. That’s 1 rep.

Hamstring Walkouts

15 Min AMRAP (glute/hamstring focused)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Perform 5 reps on each leg

Dumbbell bulgarian split squat (6 per leg)

If you don’t have access to a box or if you are still working your way up to box jumps, you can perform squat jumps. Which ever you choose, he is explosive as possible

Box jump OR Squat Jump

Start in a wide stance. Lunge lateral as sit those hips back and reach that dumbbell to that foot. Drive up through that heel and alternate legs. Focus on getting deep and push your range of motion as you lunge.

Dumbbell lateral lunge reach

Perform 15 reps on each side. 

Keep your leg underneath you bent. Drive your hip up to the ceiling and elevate your top leg/open and lift it up. Exhale as you lift and inhale / relax your pelvic floor as you lower.

Side lying clamshell hip raise (6 per leg)

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

15 Min AMRAP (quad/calves focused)

W1/D2 Lower Body

Great full body workout for home. I got 4 rounds in 45 minutes (had to stop a few times for the baby) 🔥 
Hadn’t been able to get to the gym and haven’t done a good solid workout in about 2 weeks. Could definitely tell but felt so great! 373cal burned 🥵

Amanda

Jess

W1/D1 Full Body Workout

Learning to enjoy upper body more with these style workouts!!

Raisa

W1/D3 Upper Body

Yazmin

W1/D4 Conditioning

Brenda

W1/D5 Mobility, Core, & Stretching

Krystal Parker

W2/D1 Full Body Workout

Really loved this one. I enjoyed the types of movements I was having to do while dying at the same time. Good combo lol

W2/D2 Lower Body

Upper body day is becoming my fav in this program!

So good! Enjoyed this one too! Def felt the burn and got it all in in a great time👍🏽🫡

W1/D2 Lower Body

Community

More workouts from Eliza Katoa