Name: Playbook - Heather Watkins - Friday: (Home) Lower Body
Uploaded: 2022-10-03T11:23:23.778Z
Duration: 40 min
Description: Friday: (Home) Lower Body

Great leg day! Loved all the moves and getting my heart rate up!

Katie Stagner

Michelle Reynolds

Hailey

Hannah

Whew! That one was a doozy! Burned so good though!! 🔥🔥

Allison

Areka Miles

Olivia Lester

We are working hamstring & glutes today 🔥

complete as a circuit, two -three times through

Frog squat hamstring stretch

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching cossack squat

Warmup:

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- 10 per leg

Reverse Lunge

Superset:

- Begin with your hands and feet hip width apart
- Lower the dumbbells toward ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Romanian deadlift (DB’s)

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension
- increase weight as reps decrease

DB sumo deadlift

- 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

Triset:

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swings

Finisher Circuit:

Friday: (Home) Lower Body

Weekly Workout Details

Sara

Marca

Monday (Home): Hamstrings & Glutes

Awesome!! Definitely got the heart rate up! The Romanian deadlift and the optional finisher!🥵

Friday: (Home) Lower Body

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