Name: Playbook - eFitmama - W4/D3 Lower Body
Uploaded: 2023-01-01T18:00:59.888Z
Duration: 45 min
Description: W4/D3 Lower Body

Madeline

Kayla Neighbors

Marcela

Nicole

Start with a 10 minute cardio warm up of your choice or add 1 set to each superset

You will need a set of medium to heavier dumbbells and a loop band

Loop Band Lateral Squat to Squat Jump

Modification: no loop band

Place band above knees, start with feet together, bring back one leg into a lunge driving the hips towards the floor, and alternate

Loop band alternating lunge

Superset

Loop Band Goblet Squat

Double Static Lunge to Knee Lift

Loop band bridge lift to hip abduct

Sumo squat to sumo deadlift

Dumbbell fire hydrant

Dumbbell donkey kickback

W4/D3 Lower Body

Great start to developing a workout streak!

W1/D1 - Full Body + Core

Jessica

Marina

W1/D2 - Back and Shoulders

All I have to say is WOW!! 🥵🔥💪🏻

Melissa

W1/D3 - Legs and Glutes

Loved it! Definitely felt the tricep burn

Alexandra

I have a feeling my arms will be dead tomorrow

Jill

W1/D4 - Chest and Triceps

Not sure lol I’m sure I’ll be T Rex’s it tomorrow

Michelle

W1/D5 - Biceps and Glutes

was not a fan of the all the movements. if being up then down in the floor then up again. that’s just my opinion. still got a decent workout.

Payton

Holy crud- doesn’t seem like a long time but mercy.

Sweaty and done 👏🏼👏🏼👏🏼✅✅✅

Lindsey

W2/D1 Full Body AMRAP

Analisa

W2/D2 Back, Shoulders, and Chest

Elyse

W2/D3 Core + Lower Body

W2/D4 Bicep and Triceps + Tabata Finisher

Way to end second week!🙌 legs and arms on fire!

W2/D5 Full Body

Kristen

Stefanie

W3/D1 Full Body

W3/D2 Back and Glutes

W3/D3 Biceps, Shoulders and Deep Core

W3/D4 Chest, Triceps, and Quads

W3/D5 - Total Body Tabata

Wow the total body burn is REAAL ... especially after having 5 cakes pops for hour daughters birthday the day before 🤣🤣

W4/D3 Lower Body

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