Name: Playbook - Heather Watkins - Friday (Home): Lower Body
Uploaded: 2024-04-23T23:11:47.230Z
Duration: 45 min
Description: Friday (Home): Lower Body

Hilary

Great leg and 🍑 burn! Major sweat session! 😅

Mallory

Allison

Katie Stagner

Hannah

Lindsey

Slow & steady but sweaty 😓 happy friyay!

Mandy

Angela

Michelle Reynolds

Carissa

Amber

We are hitting a little bit of everything in todays lower body workout. A few compound exercises with a lot of accessories sprinkled into the mix. Focus on getting the max range of motion in each movement and feel the stretch! 

Make sure the last 2-3 reps are difficult for you, if not - you need to bump up your weight or slow down your reps! 💥 

Stretch before and after!

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- 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:

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- 10 per side

DB Bulgarian split squats

- Bring your heels towards your glutes
- Extend back out with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls with a stability ball

Superset:

- Elevate heels onto weight plate
- Hold dumbbells/kettlebell in each hand at shoulders
- Lower into a dumbbell/kettlebell goblet squat
- Stand up to full extension

Heel elevated goblet squat

- Holding dumbbells down at your side
- Step back and across in to a curtsy lunge
-keep front row straight 
- Step back to the starting position
* Reps are total, split between sides

DB curtsy lunge

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Add band/weight to increase the challenge

Glute Bridge

- 8 per side 
- Place your feet hip-width apart, and dumbbells at your sides
- 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

Lateral lunge (dumbbells)

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

Friday (Home): Lower Body

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

Squat double pulse lunges 🤯😵‍💫

(Home) Lower Body & Core

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

Trisha McGary

MELISSA HARRIS

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! 🔥

Sarah

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! ♥️🥰

Friday (Home): Lower Body

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