Name: Playbook - Grace White - W3/D6 Lower Body
Uploaded: 2023-12-12T03:22:52.352Z
Duration: 60 min
Description: W3/D6 Lower Body

Only had 30 mins but did what I could and was still sweaty and out of breath by the end!

Madison

Nada

Anna

Banded Walking Side to Side // Banded Bodyweight Squats
15 reps each, 4 sets // 15 reps, 4 sets
*10 Squat Jacks total after completing each set {40 total}*

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded Walks {Side to Side}

- 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

- Start by standing with your feet together, arms overhead 
- In one motion, jump your feet out landing into a squat, lowering your arms to your sides
- Immediately reverse the motion by jumping back up to the starting position 
- Increase speed as you feel comfortable

Squat Jacks

Circuit

Dumbbell Good Mornings // Dumbbell Lateral Lunges // Weighted Burpees
12 reps, 4 sets // 10 reps each, 4 sets // 8 reps, 4 sets
*10 Squat Jacks total after completing each set {40 total}*

- Stand with your feet shoulder width apart, dumbbells in front rack position 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching your glutes, hamstrings and lower back
- Stand up to the starting position and repeat

Dumbbell Good Mornings

- 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, 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

Dumbbell Staggered Stance Deadlift // Dumbbell Jumping Lunges // Dumbbell Goblet Squat
10 reps each, 4 sets // 8 reps each, 4 sets // 10 reps {1/4 method}, 4 sets
*10 Squat Jacks total after completing each set {40 total}*

- Start in a staggered split stance
- 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
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Dumbbell Staggered Stance RDL

- Holding a dumbbell in each hand, 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

Dumbbell Jumping Lunges

- 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

Dumbbell Kickbacks // Dumbbell Donkey Kicks
15 reps each, 4 sets // 15 reps each, 4 sets

- 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

~Dumbbell Weighted Burpees 1 minute
~Power Lunges 1 minute {30 sec on each side}
~Plank Jacks 1 minute
~Jump Rope Hops 1 minute
~Squat Jacks 1 minute
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

- 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

- 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 on each side}

Power Lunges

- Start in a high plank position
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

- Simulate a jump rope movement with an imaginary rope

Jump Rope Hops

Cardio

W3/D6 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 😬

W2/D4 Upper Body

Kelly

Would love to see some mods for push ups/burpees. 
4 rounds seems excessive, but a great workout! Heart rate was up the whole time. 👍

Kadee

Cari

W2/D5 Upper Body

About puked. Couldn’t finish. Loved it.

Would love to see an alternative move to Bulgarian splits, or what to use instead of a bench. Shorter circuits are great!!

Did this with the HIIT challenge! I feel like jello now

Jessica

W2/D6 Lower Body

4 rounds is sooo hard, I think it's too many. I tend to burn out quickly. But it was a great workout! Heart rate was up, and felt great at the end. 👍 Would be helpful if before the workout, equipment needed is listed.

Could only do two rounds bc I thought I was going to pass out lol but worked up a great sweat regardless!

W3/D1 Lower Body

There has to be modification for Bulgarian splits and push ups??? 
Again- would love to have a list of equipment needed before the workout begins. I'm always stopping to grab things.

I had issues w the app, which really sucked, but went on your insta page and did workouts from there!

The app stopped working when i was doing this workout :( i went on your insta page and did workouts from there so i could complete the day of the challenge.

W3/D2 Upper Body

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

Brittany

W3/D3 Lower Body

I can feel myself getting stronger but it’s still so hard! Love it

All of the workouts are great. I really enjoy the variety and sequences in each set!

amalia

W3/D4 Upper Body

Amna

I’ve been putting this work out all day! Soo glad I got it done! Wow my arms are on fire!

W3/D5 Upper Body

I feel this workout today a lot and I did it better than the previous ones I’m sore 😊🥺

W4/D1 Lower Body

This workout was soo do-able! I loved it!!

W4/D2 Upper Body

W4/D3 Lower Body

Caitlin

Please we need another home program, I get a great results and I want more😅❤️❤️❤️

Ahh this workout took me way too long! 😰

W4/D4 Upper Body

favorite workout of this program!!! seeing my strength improve on push ups finally

maria

I put this off till 11pm and am so proud that I did it! My favorite so far!! Thank you!

W3/D6 Lower Body

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