Name: Playbook - Grace White - W2/D1 Lower Body
Uploaded: 2023-12-12T03:22:52.232Z
Duration: 60 min
Description: W2/D1 Lower Body

Michelle

Hannah

Gretchen

Louise

I’m out of breath with cardio at the end!!

Sarah

Shani

This is killer after the HIIT challenge! My legs are JELLO

Jessica

Carmen

Won’t be able to get off the toilet tomorrow….   Totally worth it!

Jess

maria

My favourite lower body so far! Love these workouts 💪

Nada

Anna

Grisell

Kara

Maria

Banded Abductors // Banded Kickbacks
15 reps each, 4 sets // 15 reps each, 4 sets
*10 Froggers after completing each set {40 total}

- Position yourself on your hands and knees, band placed just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded Abductors

- 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

Circuit

Dumbbell Goblet Squat //Dumbbell Sumo Deadlift
10 reps {1/4 method}, 4 sets // 15 reps each, 4 sets
*10 Froggers after completing each set {40 total}

- Hold the dumbbell in goblet position 
- Push your hips back and keep your chest up as you squat down 
- Reach parallel and push through your heels to stand up

Dumbbell Goblet Squat

- 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

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

Froggers

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

- Hold a dumbbell in goblet position  
- Push your hips back and down as you lower down
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Dumbbell Jump Squats

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

Dumbbell Sumo Squats

Dumbbell Kickbacks // Overhead Dumbbell Curtsy Lunges // Single Leg Glute Bridge
12 reps each {1/4 method}, 4 sets // 10 reps each, 4 sets // 15 reps each, 4 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

- 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

- 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

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

Banded Walks

~Power Lunges 1 minute {30 sec on each side}
~Squat Jacks 1 minute
~Spiderman Mountain Climbers 1 minute
~Burpees 1 minute
~Side Walking Push-Ups 1 minute
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

- 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

- 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

- From a high plank position
- Bring one knee outward and forward up to your elbow
- Return to starting position and repeat on the opposite side

Spiderman Mountain Climbers

- 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
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpees

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up
- Walk laterally with your hands and feet
- Repeat for desired time or reps

Side Walking Push-ups

Cardio

W2/D1 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

Heather

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!

Madison

W1/D5 Upper Body

Ashley

Justina

W1/D6 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 😬

W2/D1 Lower Body

Community

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