Name: Playbook - Heather Watkins - (Home) Lower Body & Core
Uploaded: 2024-04-23T23:11:47.222Z
Duration: 40 min
Description: (Home) Lower Body & Core

Mallory

Michelle Reynolds

Squat double pulse lunges 🤯😵‍💫

Mandy

4 rounds of the hip thrusters and I used 40 lbs. x15 each round. I could barely sit to get the band on 🍑🔥🔥🔥🔥🔥🔥🔥🔥Awesome!!!

Angela

MELISSA HARRIS

I enjoyed the mix of moves. Definitely made me feel confident!

Katie Stagner

Hannah

Starting to love leg workouts! So many calories burned.

Sarah

Lindsey

Hailey

“Butts and Guts” Workout - let’s train our Glutes and Core! 💪🏼

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Stand with feet shoulder width apart
- 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

Air squats

WARMUP:

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Sumo squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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 hamstrings to power back to standing

Romanian deadlifts

Superset:

Reverse lunge with pulse

Get into a squat position and alternate into lunges. Each side = 1 rep

Lateral side lunge squats

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

DB hip thrusts

- After the weighted hip thrust, do banded/bodyweight. 
-Support upper back on a bench and the band around your thighs
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded hip thrusts

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- 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

Glute bridge with band abduction

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

- From an elbow plank, slowly rotate the spine to lower your left hip to just above the floor (about one to two inches from the ground). 

- Come back to elbow plank.

- Now lower the right hip toward the floor. - 

- This counts as one rep.

Plank hip dips

Core circuit:

(Home) Lower Body & Core

Cindy

(GYM) Lower Body & Core

Melissa Watson

(Home) Lower body (Quads & Glutes)

Awesome.  Even though I only had time for two rounds. Know I’ll be sore tomorrow. Thanks!!

Heather

Toni Fisher

Might be my fave lower body workout yet! 🙌🏼

Home - Lower Body

Miranda

Burning in all of the right places! 👌🏻

Michelle

Tuesday: (Home) Lower Body

(Gym) Lower Body

Tuesday (GYM): Lower Body + Core

I have done a few of Heathers challenges and really enjoy them. After moving and doing all the things that comes with that I was looking to ease back into a routine. This is the perfect way to do that! It makes working out such a breeze for anyone, beginner or advanced. This workout was easy to follow, challenging, and rewarding in the end.

Brooke

Kandice

Tuesday (Gym): Lower Body

Hilary

Great leg and 🍑 burn! Major sweat session! 😅

Allison

Friday (Home): Lower Body

I like this workout so much I’ve done it two weeks in a row 🥵💜

Trisha McGary

Friday (Gym): Lower Body

Friday: (Gym) Lower Body

Olivia Lester

Erin

Booty is on fire after that finisher 🔥

Kali

This workout kicked my booty…literally! 😅🍑💪🏼

Did weighted wall sits for 1 minute each on the finisher! 🔥

Tuesday (Home): Lower Body

One of my favorite workouts! Set a new PR on leg press! 500 lbs 😳

Taylor

Monday: (Gym) Lower Body

Thursday: (Gym) Lower Body

Amanda

Those squat pulses! 👌🏻👌🏻🔥🔥 I also did this one with my kiddo present the entire time. Another thing I love about these, kid friendly! ♥️🥰

(Home) Lower Body & Core

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