Name: Playbook - Grace White - W4/D6 Lower Body
Uploaded: 2023-12-12T03:22:52.409Z
Duration: 45 min
Description: W4/D6 Lower Body

Banded Bridge Abductors // Banded Hip Thrusts
15 reps, 4 sets // 15 reps, 4 sets
*10 total {5 on each side} prisoner jump squat into oblique crunch after completing each set {40 total}*

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up into a glute bridge position 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge w/ Abductions

- 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

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Explosively jump up
- Land softly and stand up out of squat, bringing your opposite knee and elbow together on each side

Prisoner Jump Squat into Oblique Crunch

Circuit

Dumbbell Front Weight Lunge // Dumbbell Front Squats // Weighted Burpees
10 reps each, 4 sets // 15 reps, 4 sets // 8 reps, 4 sets
*10 total {5 on each side} prisoner jump squat into oblique crunch after completing each set {40 total}*

- Start in a split stance 
- Chest up, looking straight ahead and dumbbells in front rack position 
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top 
- Complete desired reps then repeat on the opposite side

Dumbbell Front Rack Lunges

- Hold dumbbells at the shoulders
- Push your hips back and keep your chest up as you squat down
- Reach parallel and drive through your heels to full extension

Dumbbell Front Squats

- 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 Deadlift // Weighted Step-Ups {use chair, bench, couch}
10 reps {1/4 method}, 4 sets // 10 reps each, 4 sets
*10 total {5 on each side} prisoner jump squat into oblique crunch after completing each set {40 total}*

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Holding weights at your sides, chest lifted and shoulders back
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Weighted Step-ups

Dumbbell Good Mornings // Dumbbell Lateral Lunges // Weighted Burpees
12 reps, 4 sets // 10 reps each, 4 sets // 8 reps, 4 sets
*10 total {5 on each side} prisoner jump squat into oblique crunch 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

- Laying on one side, band placed just above your knees
- Raise your top leg against the resistance of the band
- Lower your leg back to starting, releasing the tension on the band
- Complete desired reps then repeat on the side

1 min each side

Banded Lying Abductors

Cardio:
- Dumbbell Weighted Burpees 1 minute
- Power Lunges 1 minute (30 sec 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

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

- 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

Cardio

W4/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

W4/D6 Lower Body

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