Name: Playbook - Grace White - W4/D1 Lower Body
Uploaded: 2023-12-12T03:22:52.377Z
Duration: 45 min
Description: W4/D1 Lower Body

Anna

Banded Walks // Banded Bodyweight Squats
15 reps each, 4 sets // 15 reps, 4 sets
*15 squat jacks total after completing each set {60 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

- 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 Goblet Squat // Dumbbell Sumo Deadlift // Dumbbell Jump Squats
10 reps {1/4 method}, 4 sets // 12 reps, 4 sets // 10 reps, 4 sets
*15 squat jacks total after completing each set {60 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

- 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

- 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

Dumbbell Staggered Stance Deadlift // Dumbbell Jumping Lunges
10 reps each, 4 sets // 8 reps each, 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

Dumbbell Kickbacks // Dumbbell Donkey Kicks
15 reps each, 4 sets // 15 reps each, 4 sets
*10 squat jacks total after completing each set {40 total}*

- 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

Cardio:
- Ski Hops 1 minute
- Seal Jacks 1 minute
- Spiderman Mountain Climbers 1 minute
- Weighted Burpees 1 minute
- Jump Rope {or Jump Rope Hops} 1 minute
*Once completed, rest for 1 minute.  Repeat 4 times.*
Total Time ~20 min

- Hop slightly as you scissor your legs back and forth 
- Increase speed as you feel comfortable

Ski Hops

- Start with your feel wide and your arms out to a T
- In one motion, jump your feet in and your hands clap together 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Seal Jacks

- From a high plank position
- Bring one knee outward and forward up to your elbow
- Return to starting position and repeat on the opposite side

Spiderman Mountain Climbers

- 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

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

Jump Rope

Cardio

W4/D1 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! 🥵

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

W4/D1 Lower Body

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