Name: Playbook - Grace White - W1/D6 Lower Body
Uploaded: 2023-12-12T03:22:52.198Z
Duration: 45 min
Description: W1/D6 Lower Body

Anna

Kathy

Banded Bodyweight Squats //Banded Walking Side to Sides
15 reps, 4 sets // 15 reps each, 4 sets
*10 froggers after completing each set {40 total}

- Stand with feet shoulder width apart, band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded Bodyweight Squats

- 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}

- Squat down and reach both hands toward the floor
- Explosively jump up, reaching overhead
- Land softly, moving directly into the next rep

Froggers

Circuit

Dumbbell Bulgarian Split Squats// Weighted Step-Ups
10 reps each, 4 sets // 10 reps each, 4 sets 
*10 froggers after completing each set {40 total}

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squats

- Holding weights at your sides, chest lifted and shoulders back
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Weighted Step-ups

Dumbbell Front Weight Lunge // Dumbbell Glute Bridge
10 reps each, 4 sets // 15 reps, 4 sets
*10 froggers after completing each set {40 total}

- Start in a split stance 
- Chest up, looking straight ahead and dumbbells in front rack position 
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top 
- Complete desired reps then repeat on the opposite side

Dumbbell Front Rack Lunges

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Pause at the top, squeezing your glutes
- Lower with control

Dumbbell Glute Bridges

Dumbbell Sumo Deadlift // Dumbbell Sumo Squat
15 reps, 4 sets // 15 reps, 4 sets
*10 froggers after completing each set {40 total}

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell Sumo RDL

- Stand in a wide toed out stance 
- Hold the dumbbells in front of your body 
- Lower into a squat by siting your hips back and down to parallel 
- Stand up to full extension

Dumbbell Sumo Squat

Dumbbell Kickbacks // Dumbbell Donkey Kicks
15 reps each, 3 sets // 15 reps each, 3 sets

- Position yourself on your hands and knees 
- Keeping your knee in a bent position holding a single dumbbell 
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position with control
- Complete desired reps then repeat on the opposite side

Dumbbell Glute Kickbacks

- Position yourself on your hands and knees
- Keeping your knee in a bent position, holding the dumbbell
- Lift your knee away from the midline of the body
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Donkey Kicks

Cardio:
- Rapid Toe Taps 1 minute
- Lateral Plank Walks 1 minute
- Elevated Toe Touches 1 minute
- Rapid Toe Taps 1 minute
- Burpees With a Push-Up 1 minute
*Once completed, rest for 1 minute.  Repeat 4 times.*
Total Time ~20 min

- 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

- Get into a high plank position
- Walk laterally on your hands and toes, maintain a solid/tight high plank position
- Engaging your core throughout the movement

Lateral Plank Walk

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Elevated Toe Touches

- 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

Cardio

W1/D6 Lower Body

I was only able to complete two circuits 🙈😩. Is that normal I feel so weak ! Also I’m working on getting equipment any recommendations for when I have to use weight . I just did the work out them without them . Will that affect anything? 
Definitely had me sweating 🥵

Lorena

Luísa Moreira

Kali

W1/D1 Lower Body

Azaria

Deepee Chattha

Awesome workouts. Any chance you could make some 30 minute ones to squeeze in before work?? 😄

Adelle

W1/D2 Upper Body

Your workouts kill me every time and I’ve yet to complete one in its entirety 😩🥵

Carrie

amalia

W1/D3 Lower Body

Esther

W1/D4 Upper Body

Dana

Wow those resistance bands make you sweat!

W1/D5 Upper Body

Definitely going to feel that one tomorrow! 🥵

Shelby

W2/D1 Lower Body

Not liking the door hinged sets. Sorry 🤷🏼‍♀️

Cari

W2/D2 Upper Body

W2/D3 Lower Body

W2/D4 Upper Body

W2/D5 Upper Body

This has got to one of my favorites! 🔥👍🏽

W2/D6 Lower Body

W3/D1 Lower Body

Sorry I meant to rate 5 stars. Love this App!

Vanessa Gonzalez

Some 30 min workouts would be awesome I don’t have enough time to complete your workouts

W1/D6 Lower Body

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