Name: Playbook - Grace White - W2/D3 Lower Body
Uploaded: 2023-12-12T03:22:52.276Z
Duration: 45 min
Description: W2/D3 Lower Body

Anna

- 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

Dumbbell Deadlift //Dumbbell Lateral Lunges
10 reps {1/4 method}, 4 sets // 10 reps each, 4 sets
*8 burpees after completing each set*

- 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

Dumbbell RDL

- 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 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

Circuit

Single Leg Glute Bridge // Single Leg Box Squats
10 reps each, 4 sets // 8 reps each, 4 sets
*8 burpees after completing each set*

- 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

- 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

Dumbbell Bulgarian Split Squat // Dumbbell Sumo Deadlift Neutral Grip
10 reps each, 4 sets // 15 reps, 4 sets
*8 burpees after completing each set*

- 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

- 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
15 reps each, 4 sets
*8 burpees 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}

- 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 Glute Bridges/Hip Thrusts

Cardio:
- Ski Hops 1 minute
- Seal Jacks 1 minute
- Spiderman Mountain Climbers 1 minute
- Weighted Burpees 1 minute
- Jump Rope {or Jump Rope Hops} 1 minute
*Once completed, rest for 1 minute.  Repeat 4 times.*
Total Time ~20 min

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

Ski Hops

- Start with your feel wide and your arms out to a T
- In one motion, jump your feet in and your hands clap together 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Seal 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, with a weight placed on the floor in front of you
- 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 
- Pick up the weight and rise to standing
- Press the weight over your head
- Set the weight down and continue onto the next rep

Weighted Burpees

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

Jump Rope

Cardio

W2/D3 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

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/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/D3 Lower Body

Community

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