Name: Playbook - Hails . - W1/D5 Lower Body
Uploaded: 2023-12-10T01:33:18.147Z
Duration: 45 min
Description: W1/D5 Lower Body

Tahli

Loved this workout! I can feel my body getting stronger and endurance increasing 💪🏾🔥

Kloe

This one wasn’t easy but I feel great!!!! Good workout!!

Steeleiooo

This one crushed my legs in a great way 😅

Sabrina

- Hip thrusts 3 x 20	
- Side lunge 3 x 20	
- Banded Ali shuffle 3 x 60 sec
						
- Banded RDL 3 x 20		
- Squat to kickback 3 x 10	
- Squat jump w/ twist 3 x 60 sec

Lie flat on the ground with knees bent, feet hip width apart and toes slightly turned outward. Thrust hips toward the sky and squeeze your glutes. Return hips to the floor and repeat.

Hip Thrusts

With feet shoulder width apart: Step to the side with one leg, bend that knee to a 90 degree angle, keep torso straight with a slight lean forward and come back to beginning position. Alternate legs.

Side Lunge

Start with feet shoulder width apart and a band over your knees. Shuffle your feet forward and backward.

Banded Ali Shuffle

Circuit

Place the band under both feet and hold with both hands in front of your body in a neutral position. With feet shoulder width and a slight bend in your knees: Push your hips back until you feel a stretch in your hamstrings. Keep torso straight and return to starting position. Squeeze glutes!

Banded RDL

With feet shoulder width apart: Bend to a squat position, come up from the squat and kick one leg back. Squat again and kick the opposite leg back.

Squat to Kickback

With feet shoulder width apart, squat and jump up from the squat while twisting your hips one direction. Once your feet touch the ground, twist back to the middle and land in a squat position. Jump back up from the squat and twist hips the opposite direction following the same steps. Repeat.

Squat Jump w/ Twist

W1/D5 Lower Body

Shoemaker in the house !! Girl not I’m dying in my own house when I say I’m drenched 👏🏾👏🏾 day 1 merked ❤️❤️

Amber

i love it! 🔥🔥🔥 been out the gym a min so tryna work myself back up

Jasmine

Loved it! I’m getting back in a routine of working out and this was perfect, had a sweat session!

Martika

W1/D1 Lower Body

Kayce

Keisha

Tough 😮‍💨 arms were noodles after those push ups

Melanie

W1/D2 Upper Body/Core

Ashley

Brianne

W1/D3 Total Body Burn

Great workout! I really enjoyed the exercises 💪🏾 I am DRENCHED 💦

W1/D4 Upper Body/Core

I forgot how hard jack planks were till I added that resistance bands to it

This was a great challenge to my core & arms! Loved it 🔥🔥

W2/D1 Upper Body/Core

Sonya

Tough workout. Feeling the burnnn 🔥🔥🔥

GREAT work out! I can feel my strength and endurance increasing with each workout 💪🏾

W2/D2 Lower Body

Maame

This workout is f$$$$$$ hard!!💥💥💥

Hali T

Still harder than it looks! Glad I finished strong 💪🏾

W2/D3 Total Body Burn

Great workout! My arms and I feel strong and sexy 💪🏾🔥🥰

W2/D4 Upper Body/Core

You’re slowly but surely making me fall in love with lunges 🔥🥰

W2/D5 Lower Body

Great workout! Feeling a lot stronger this 2nd time round doing the program 💪🏽

This was definitely challenging but a very good workout! I’m proud of myself for making it through.

701 calories burned with this workout!!!! Getting better & better each week. Lost 6lbs so far!!!!!!

W3/D1 Upper Body/Core

You killed my legs in the BEST way possible 🔥🔥🔥

Super fun workout and good challenge 👌🏾

W3/D2 Lower Body

This has been my favorite workout so far! My legs were on FIRE during the banded squat jacks 🔥🔥🔥

Burned 699 calories with this workout!! 🔥🔥🔥🔥

W3/D3 Total Body Burn

Loved this workout! Didn’t need the full rest times which is great! 💪🏾🔥

Usually hate upper body but this was a Really fun workout 🙏🏽

Happy Friday!!!! Went super hard today so I can enjoy my cheat day this weekend! Burned 798 calories!!!! 🔥🔥🔥🔥🔥🔥 one of my favorites so far!!

W3/D4 Upper Body/Core

Patricia

W3/D5 Lower Body

W4/D1 Upper Body/Core

That was a challenger but I made it! I feel amazing! 🔥🔥

W4/D2 Lower Body

This was a good killer! Glad I finished strong 👏🏾

W4/D3 Total Body Burn

Great workout! Loved the sprints!! 🏃🏾‍♀️🏃🏾‍♀️🔥🔥

I can’t believe it’s been 4 weeks already!! 7 lbs down!!!! Thank you Hails!! 🙏🏾🙏🏾🙏🏾

W4/D4 Upper Body/Core

My legs are dead! Thank you for creating this program. I lost 6 lbs and look forward to Round 2 🔥🔥🔥

Fav workout of the whole program! Cnt believe i finished this. Plan to keep doing it over and get stronger with more resistance. 
Thank you for getting me back to me post pregnancy 🙏🏽🔥

My entire body transformed!!!!!! Amazing 4 weeks!!!! Can’t wait for the next 4 weeks!!

W1/D5 Lower Body

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