Name: Playbook - Grace White - W3/D6 Lower Body
Uploaded: 2023-12-12T03:22:52.370Z
Duration: 45 min
Description: W3/D6 Lower Body

Banded Hip Thrusts // Banded Kickbacks
15 reps, 3 sets // 15 reps each, 3 sets

- 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

- 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

Single Leg Box Squats // Dumbbell Goblet Squat
10 reps each, 4 sets //10 1/4 reps, 4 sets
*10 Plank Hops total after completing each set*

- 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

- 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

- From a high plank position
- Jump your knees out and forward up to the outside of your elbow
- Return to starting position and repeat on the opposite side

Plank Hops

Single Plie Dumbbell Squat // Dumbbell Hip Thrust 
10 reps each, 4 sets // 20 reps, 4 sets
*10 Plank Hops  total after completing each set*

- 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

- Sit on the ground with a bench behind you, bending your knees outward so the soles of your feet are together and the outside of your feet is planted on the ground, holding a dumbbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the dumbbell 
- In the top position your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Dumbbell Frog Hip Thrusts

Resistance Band Reverse Curtsy Lunge
15 reps each, 3 sets
*10 Plank Hops  total after completing each set*

- Hold the resistance band forward of the body
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat on the opposite side

Resistance Band Curtsy Lunges {Door Mounted}

Resistance Band Leg Extensions // Resistance Band Abductors // Resistance Band Adductors
10 reps each, 3 sets // 10 reps each, 3 sets // 10 reps each, 3 sets

- 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}

- Attach the resistance band low in the frame
- With your outside leg attached to the band, raise your leg increasing the resistance on the band
- Lower your leg, releasing the tension
- Complete desired reps then repeat on the opposite side

Resistance Band Abductors {Door Mounted}

- Attach the resistance band low in the frame
- With your inside leg attached to the band, raise your leg across the front of the other
- Lower your leg, releasing the tension from the band
- Complete desired reps then repeat on the opposite side

Resistance Band Adductors {Door Mounted}

Banded Walking Side to Sides // Jump Squats
10 reps each, 3 sets // 10 reps, 3 sets

- 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}

- Push your hips back and down into a squat
- Explode/jump up from the bottom of the squat 
- Use your arms for momentum
- Land softly, moving directly into the next rep

Jump Squats

Cardio:
- Froggers 30 seconds
- Jump Rope Hops 30 seconds
- Skater Hops 30 seconds
- High Kicks 30 seconds
- Burpees into Mountain Climbers 30 seconds
Once completed, rest for 1 minute.  Repeat 6 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

- Simulate a jump rope movement with an imaginary rope

Jump Rope Hops

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Hops

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

High Kicks

- 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

Cardio

W3/D6 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

Anna

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/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/D6 Lower Body

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