Name: Playbook - Heather Watkins - Friday (Home): Lower Body
Uploaded: 2024-04-23T23:11:47.302Z
Duration: 35 min
Description: Friday (Home): Lower Body

Erin

Booty is on fire after that finisher 🔥

Kali

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

Mallory

Michelle Reynolds

Booty burnnnnnnn can barely stand shaky legs

Mandy

Great workout! I really liked this layout!

Sara Beth Deane

Carissa

This is tougher then it looks! Those step ups though 🔥

Katie Stagner

Hailey

Lindsey

Mandi

Allison

This is a quicker leg day - Complete the movements back to back in a circuit style, 4-5xthrough. Prioritize good form and a challenging amount of weight! Utilize the rest time after each round to maximize your effort/lifted weight on the next consecutive round!

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side
* Reps are 10 each leg

DB step ups

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat

- 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 and repeat with other side 
- 10 per leg, 20 total

Alternating Reverse Lunge

- 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

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 jump squats

Circuit:

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side
- 15 per side

Banded donkey kicks

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- 15 per side, 30 total

Fire Hydrants

Place band around thigh, squat down into 90 degree angle and step to the right side and while maintaining same angle, step back to the left. Each step = 1 rep!

Banded Side Steps

Finisher Glute Circuit:

Friday (Home): Lower Body

Cindy

(GYM) Lower Body & Core

Angela

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

Hilary

Great leg and 🍑 burn! Major sweat session! 😅

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

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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