Name: Playbook - Grace White - W2/D3 Lower Body
Uploaded: 2023-12-12T03:22:52.250Z
Duration: 60 min
Description: W2/D3 Lower Body

Anna

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

Maria

Banded Bodyweight Squats // Banded Walks
15 reps, 4 sets // 15 reps each, 4 sets
*1 minute of Jump Rope {or jump rope hops} after completing each set {4 min 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 moving forward then backward
- Keep your hips down and toes pointed forward

Banded Walks

- Jump rope with the rope passing under your feet once each jump

Jump Rope

Circuit

Dumbbell Front Squat // Dumbbell Deadlift
10 reps {1/4 method}, 4 sets // 5 reps heavy weight, 5 reps medium weight, 5 reps light weight {15 reps total}, 4 sets
*1 minute of Jump Rope {or jump rope hops} after completing each set {4 min total}*

- Hold dumbbells at the shoulders
- Push your hips back and keep your chest up as you squat down
- Reach parallel and drive through your heels to full extension

Dumbbell Front Squats

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your hamstrings to power back to standing

~5 reps heavy weight, 5 reps medium weight, 5 reps light weight {15 reps total}

Dumbbell RDL

Single Leg Dumbbell Hip Thrusts {use floor if there’s no bench} // Single Leg Box Squats 
10 reps each, 4 sets // 15 reps each, 4 sets
*1 minute of Jump Rope {or jump rope hops} after completing each set {4 min total}*

- Support your upper back on a bench and hold a dumbbell at your hip
- Push through your working legs heel, raising your hips
- Pause at the top, squeezing your glutes
- Lower with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Hip Thrusts

- 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

- 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

Dumbbell Kickbacks // Dumbbell Donkey Kicks
1 minute each side // 1 minute each side

~Both movements on the same leg back to back, then repeat on the opposite leg {1x each side aka round 1 on the right, round 2 on the left}

- 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

Burnout

~Froggers 1 minute
~Mountain Climbers 1 minute
~Jumping Lunges 1 minute
~Froggers 1 minute
~Mountain Climbers 1 minute
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

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

Froggers

- 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

- Plant both feet on the floor slightly further than shoulder-width apart
- Bend both knees at approximately 90 degrees into a lunge position 
- Propel your body upwards into the air
- In the air, extend both legs and reposition them so that you land in lunge position on the opposite side
- Continue alternating between side, increasing speed as you feel comfortable

Jumping Lunges

Cardio

W2/D3 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

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

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/D3 Lower Body

Community

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