Name: Playbook - Grace White - W1/D6 Lower Body
Uploaded: 2023-12-12T03:22:52.223Z
Duration: 60 min
Description: W1/D6 Lower Body

Heather

Ashley

Justina

Completed two rounds of each circuit which was my goal. Week 1 I could only do one round of each. The workouts suck but in a good way!

Madison

Shani

This was not friendly to at home work out. Many of the workouts are for people that have a set gym.

Nancy Ortega Kabbabe

Excellent workout 🫠🫠💪🏻💪🏻💪🏻

Paula

Maria

Stephanie

Shelby

Grisell

Anna

First at home work out in the 6 week challenge.  Couldn’t make it to the gym but needed to stay consistent. 🙌🏽👊🏽😥

Ranya

Melody Rowan

Ending Week 1 of the Summer Shred Challenge on a sweaty note, but feeling good!

Kameron

Deceptively difficult! Loving the variety!

Kelley

Banded Walking Side to Side // Banded Kickbacks
15 reps each, 4 sets // 15 reps each, 4 sets
*20 Rapid Toe Taps total after completing each set {80 total}*

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded Walks {Side to Side}

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded Glute Kickbacks

- Place a stationary object in front of you, on the floor
- Hop slightly and rapidly tap the object with your toes, alternating back and forth for time or reps

Rapid Toe Taps

Circuit

Overhead Dumbbell Curtsy Lunge // Resistance Band Squat Presses 
10 reps each, 4 sets // 15 reps, 4 sets 
*20 Rapid Toe Taps total after completing each set {80 total}*

- Holding the dumbbell overhead 
- 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
- Repeat on the opposite side

Dumbbell Overhead Curtsy Lunges

- Holding the handles in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the handles overhead, creating tension in the band
- Lower the handles back to your shoulders repeating the movement

Resistance Band Squat Presses

Single Plíe Dumbbell Squat // Single Leg Glute Bridge // Dumbbell Frog Thrust
10 reps each, 4 sets // 10 reps each, 4 sets // 15 reps, 4 sets
*20 Rapid Toe Taps total after completing each set {80 total}*

- Hold the dumbbell in goblet position
- Stand with feet just outside shoulder-width apart
- Elevate one foot up onto your toes
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse in the mid to bottom half range
- Complete desired reps then repeat on the opposite side

Single Plíe Dumbbell Squat

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Single Leg Glute Bridge

- Sit on the ground with a bench behind you, bending your knees outward so the soles of your feet are together and the outside of your feet is planted on the ground, holding a dumbbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the dumbbell 
- In the top position your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Dumbbell Frog Hip Thrusts

Single Leg Box Squats {use chair if no bench} // Dumbbell Swings
10 reps each, 4 sets // 15 reps, 4 sets

- Start with weight held in goblet position 
- Balanced on one leg
- Sit your hips back and lower down until your glutes touch the box (sit completely, releasing all tension from the leg), keeping the opposite leg up off the floor
- Pressing through your heel stand back up to starting
- Complete desired reps then repeat on the opposite side

Weighted Single Leg Box Squats

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift the dumbbell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell Swings

- Lay on the floor with your legs bent, band placed just above the knees
- Push through your heels bringing your hips up 
- Pause at the top and squeeze your glutes 
- Lower back to starting position

Banded Hip Thrusts

~Burpees with Push-Ups 1 minute
~Prisoner Jump Squat into Alternating Oblique Crunch 1 minute
~Squat Jacks 1 minute
~Ski Hops 1 minute
~Power Lunges 1 minute {30 sec on each}
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Complete a single push-up
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpee w/ Push-up

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Explosively jump up
- Land softly and stand up out of squat, bringing your opposite knee and elbow together on each side

Prisoner Jump Squat into Oblique Crunch

- Start by standing with your feet together, arms overhead 
- In one motion, jump your feet out landing into a squat, lowering your arms to your sides
- Immediately reverse the motion by jumping back up to the starting position 
- Increase speed as you feel comfortable

Squat Jacks

- Hop slightly as you scissor your legs back and forth 
- Increase speed as you feel comfortable

Ski Hops

- Step back into your reverse lunge as normal, - When you push back up to standing, bring your trailing leg through explosively jump up and drive the knee up to chest height 
- Complete desired reps then repeat on the opposite side

{30 sec on each side)

Power Lunges

Cardio

W1/D6 Lower Body

Hard for beginners but very doable definitely worked up a sweat

Melissa

Anything upper body if you could maybe give some suggestions if we have wrist injuries. That would be great.

Lizzie

Carolina andrea

W1/D1 Lower Body

Katie

Abigail

So good. A perfect combo of upper and cardio.

W1/D2 Upper Body

It's an at home work out series but one of the exercises was box step ups. Would be good to see that as a better at home option.

Mercedes

W1/D3 Lower Body

Esther

Olivia

W1/D4 Upper Body

Samantha

Only did two rounds and my arms are on fire!

W1/D5 Upper Body

Michelle

Hannah

Gretchen

W2/D1 Lower Body

Kaylee

Offer an alternative in the notes. I loved the work out it was challenging! I chose regular push ups , I can’t do renegade quite yet

Vanessa

W2/D2 Upper Body

Ohhh mmyy gooshhh! I was thinking this would be the easiest of the workouts, but it literally took me double the time! Who knew a minute could be soo long!? 😰

I love the program but I can’t never complete it 100 % I only can do all of the sets for 6 exercises only by the time I’m  the last round I’m tired I feel I could do better with half of the rounds because each round has 3 exercises and each exercises has 4 sets so I can’t competed all of the exercises I would be 2 hours doing exercises

W2/D3 Lower Body

Fantastic! My only wish would be that there would be a place where we could record how much weight we are using for the moves so we can track progress! There may be and I just don’t know where it is!

Casey

I’m really intimidated by the cardio portion 😬

W1/D6 Lower Body

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