Name: Playbook - Grace White - W3/D3 Lower Body
Uploaded: 2023-12-12T03:22:52.324Z
Duration: 45 min
Description: W3/D3 Lower Body

Anna

Definitely felt the burn on this one! 🔥

Shelby

Banded Abductors // Banded Kickbacks
15 reps each, 3 sets // 15 reps each, 3 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
- Complete desired reps then repeat on the opposite side

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 Sumo Deadlift // Dumbbell Sumo Squat
15 reps, 4 sets //15 reps, 4 sets
*10 Elevated Toe Touches total after completing each set*

- 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

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

Dumbbell Sumo Squat

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Elevated Toe Touches

Lying Dumbbell Curl // Dumbbell Kickback // Resistance Band Hamstring Curls
15 reps, 4 sets // 20 reps each, 4 sets // 10 reps each, 4 sets
*10 Elevated Toe Touches  total after completing each set*

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Lower the dumbbell with control 
- Focus on the mind muscle connection with your hamstrings

Dumbbell Lying Hamstring Curls

- 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

- 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 Front Squat // Single Leg Glute Bridge 
10 reps, 4 sets // 15 reps each, 4 sets
*10 Elevated Toe Touches  total 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}

- 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

Dumbbell Swings // Squat Press
15 reps, 3 sets // 10 reps, 3 sets

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift the dumbbell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell Swings

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat Presses

Cardio:
- 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 sides, increasing speed as you feel comfortable

Jumping Lunges

Cardio

W3/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! 🥵

W2/D1 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

W3/D3 Lower Body

Community

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