Name: Playbook - Grace White - W4/D3 Lower Body
Uploaded: 2023-12-12T03:22:52.391Z
Duration: 45 min
Description: W4/D3 Lower Body

Definitely my favorite lower body workout!

Anna

Amna

Banded Walking Side to Sides // Banded Kickbacks
15 reps each, 4 sets // 15 reps each, 4 sets
*30 rapid toe taps total after completing each set {120 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}

- 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

- 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

Circuit

Overhead Dumbbell Curtsy Lunge // Resistance Band Squat Presses 
10 reps each, 4 sets // 15 reps, 4 sets 
*30 rapid toe taps total after completing each set {120 total}*

- 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

- 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

Single Plie Dumbbell Squat // Single Leg Glute Bridge // Dumbbell Frog Thrust
10 reps each, 4 sets // 10 reps each, 4 sets // 15 reps, 4 sets
*30 rapid toe taps total after completing each set {120 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} // Dumbbell Swings
10 reps each, 4 sets // 15 reps, 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

- 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

- 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

Cardio:
- Mountain Climbers into Burpees 30 seconds
- Single Toe Touches into Jumps 1 minute
- High Kicks 1 minute
- Jumping Lunges 1 minute
- Jump Rope {with or without rope} 30 seconds
*Once completed, rest for 1 minute.  Repeat 4 times.*
Total Time ~20 min

- 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

- Squat down and reach toward your toes with the opposite hand
- Explosively jump up 
- Land softly, moving directly into the next rep reaching to the opposite toe
- Working back and forth for time or reps

Single Toe Touches into Jumps

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

High Kicks

- 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

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

Jump Rope

Cardio

W4/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! 🥵

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/D3 Lower Body

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