Name: Playbook - Grace White - W3/D3 Lower Body
Uploaded: 2023-12-12T03:22:52.324Z
Duration: 60 min
Description: W3/D3 Lower Body

I only had 30 mins so I did as many rounds as I could and was still dripping in sweat!

Madison

Brittany

Nada

I never thought i would like burpees, but loved it in this work out!

Anna

Banded Abductors // Banded Kickbacks
15 reps each, 4 sets // 15 reps each, 4 sets

- 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

Weighted Step-Ups // Dumbbell Plíe Squats
15 reps each, 4 sets // 15 reps each, 4 sets
*5 Dumbbell Weighted Burpees after completing each set (20 burpees total)*

- 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

- Hold the dumbbell in goblet position
- Stand with feet just outside shoulder-width apart
- Elevate one foot up onto your toes
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse in the mid to bottom half range
- Complete desired reps then repeat on the opposite side

Single Plíe Dumbbell Squat

- Stand shoulder width apart, a dumbbell in each hand
- Place the dumbbells 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
- Curl the dumbbells, then press them over your head
- Lower the dumbbells, continuing into the next rep

Dumbbell Burpees

Dumbbell Goblet Squat // Weighted Jump Squats // Dumbbell Deadlift
10 reps, 4 sets // 10 reps, 4 sets // 15 reps, 4 sets
*5 Dumbbell Weighted Burpees after completing each set (20 burpees 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

- 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

- 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

Banded Walks // Dumbbell Glute Bridge
10 reps each, 4 sets // 15 reps, 4 sets
*5 Dumbbell Weighted Burpees after completing each set (20 burpees total)*

- 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

- 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

- Start in a squatted position, band placed around your legs just above your knees
- Keeping your feet aligned with your knees 
- Push your legs out against the band
- Reverse the moment back to starting position
- Ensure your movement against the resistance is smooth and controlled

Banded Squatting Abductions

~Mountain Climbers into Burpees 30 seconds
~Single Toe Touches into Jumps 1 minute
~High Kicks 1 minute
~Jumping Lunges 1 minute
~Jump Rope {with or without rope} 30 seconds
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

- 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
- Drive your knees towards your chest one at a time back and forth 4x
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpee into Mountain Climbers

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Kicks

- 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

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

Jump Rope

Cardio

W3/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!

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

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

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 😬

W3/D3 Lower Body

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