Name: Playbook - Grace White - W2/D1 Lower Body
Uploaded: 2023-12-12T03:22:52.206Z
Duration: 45 min
Description: W2/D1 Lower Body

Anna

Definitely going to feel that one tomorrow! 🥵

Shelby

Banded Bodyweight Squats // Jump Squats
15 reps, 4 sets // 10 reps, 4 sets

- 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

- Push your hips back and down into a squat
- Explode/jump up from the bottom of the squat 
- Use your arms for momentum
- Land softly, moving directly into the next rep

Jump Squats

Circuit

Resistance Band Front Squat // Dumbbell Walking Lunges
15 reps, 4 sets // 10 reps each, 4 sets 
*20 mountain climbers total (10 each leg) after completing each set*

- Attach the resistance band low in the frame
- Hold the handle in front of your body
- Sit your hips back and down into a squat
- Extend your legs to stand back up

Resistance Band Front Squat {Door Mounted}

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell Walking Lunges

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Dumbbell Lateral Lunges // Dumbbell Sumo Deadlift Neutral Grip
10 reps each, 4 sets // 15 reps, 4 sets
*20 mountain climbers total (10 each leg) after completing each set*

- Place your feet hip-width apart, and dumbbell in goblet position
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side

Dumbbell Lateral Lunges

- Stand in a wide toed out stance with a dumbbell in each hand in front of you with a neutral grip
- 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 {Neutral Grip}

Resistance Band Leg Extensions // Resistance Band Hamstring Curls
15 reps each, 4 sets // 15 reps each, 4 sets
*20 mountain climbers total (10 each leg) after completing each set*

- Attach the resistance band low in the frame
- Stand with your back to the door, working knee bent behind attached to the band
- Extend your leg pulling on the resistance of the band, engaging your quad
- Bend your knee releasing the tension on the band
- Complete desired reps then repeat on the opposite side

Resistance Band Single Leg Leg Extensions {Door Mounted}

- Attach the resistance band low in the frame 
- Stand facing the door, band attached at the ankle
- Curl the band by bending your knee, bringing your heel toward your glute
- Extend your leg, releasing the tension on the band
- Complete desired reps then repeat on the opposite side

Resistance Band Single Leg Hamstring Curl {Door Mounted}

Resistance Band Kickbacks // Dumbbell Hip Thrust
10 reps with 5 pulses each, 4 sets // 10 reps with 5 pulses, 4 sets

- Attach the resistance band low to a dumbbell forward of the body
- Get into a kneeling position and attach the band to one ankle
- Push back and up with your foot and extending your leg upwards, engaging your glutes
- Lower your leg back down by bending your knee
- Complete desired reps then repeat on the opposite side

Resistance Band Glute Kickback {DB Mounted}

- 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

Cardio:
- Single Toe Touches into Jumps 1 minute
- Burpees with Push-Up 1 minute
- Power Lunges 1 minutes (30 sec each side)
- Lateral Plank Walks 1 minute
- Mountain Climbers 1 minute
*Once completed, rest for 1 minute.  Repeat 4 times.*
Total Time ~20 min

- Squat down and reach toward your toes with the opposite hand
- Explosively jump up 
- Land softly, moving directly into the next rep reaching to the opposite toe
- Working back and forth for time or reps

Single Toe Touches into Jumps

- 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

- 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 each side)

Power Lunges

- 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

Cardio

W2/D1 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

Kathy

W1/D6 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

W2/D1 Lower Body

Community

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