Name: Playbook - Grace White - W4/D1 Lower Body
Uploaded: 2023-12-12T03:22:52.358Z
Duration: 60 min
Description: W4/D1 Lower Body

Anna

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

Maria

Banded Abductors // Banded Kickbacks
15 reps each, 4 sets // 15 reps each, 4 sets
*10 Froggers after completing each set {40 total}

- 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

- Squat down and reach both hands toward the floor
- Explosively jump up, reaching overhead
- Land softly, moving directly into the next rep

Froggers

Circuit

Dumbbell Swings // Resistance Band Squat Presses 
15 reps, 4 sets // 15 reps, 4 sets 
*20 Rapid Toe Taps total after completing each set {80 total}*

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

Resistance Band Squat Presses

- Place a stationary object in front of you, on the floor
- Hop slightly and rapidly tap the object with your toes, alternating back and forth for time or reps

Rapid Toe Taps

Single Plíe Dumbbell Squat // Single Leg Glute Bridge // Dumbbell Frog Thrust
10 reps each, 4 sets // 10 reps each, 4 sets // 15 reps, 4 sets
*10 Froggers after completing each set {40 total}

- 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

- 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

- 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

Single Leg Box Squats {use chair if no bench} // Overhead Dumbbell Curtsy Lunge
10 reps each, 4 sets // 15 reps each, 4 sets

- 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

- Holding the dumbbell overhead 
- 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

Dumbbell Overhead Curtsy Lunges

- 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 Hip Thrusts

~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

- 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 side, increasing speed as you feel comfortable

Jumping Lunges

Cardio

W4/D1 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!

Madison

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

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!

Nada

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

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

W3/D6 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!

W4/D1 Lower Body

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