Name: Playbook - Heather Watkins - Home - Lower Body
Uploaded: 2024-04-23T23:11:47.112Z
Duration: 30 min
Description: Home - Lower Body

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! 🙌🏼

Good quick leg workout! Perfect for lunchtime break!

Erin

Mallory

Hayley

Melissa Watson

Legs were already burning at donkey kicks! Good workout! Definitely a good feeling after the last workout on this circuit

Destiny Bedow

Was stronger than I thought with that finisher!

Sarah

Hannah

Michelle Reynolds

The finisher was tough but in a good way!

Katie Stagner

Quick but intense! Love how tight everything is feeling on my body.

Mandy

Sara

Good gravy the 🔥 🔥🔥🔥🔥❤️❤️❤️❤️

Angela

Amanda McClure

Carissa

That finisher had me lying in the floor unable to get up🥵🥵

Amber

Hailey

Allison

We are working Quads, Hamstrings and Glutes in this lower body day! Starting with an activation superset and heading into a tough circuit. 

For the circuit, do 10 deadlifts - then move your dumbbells to shoulder height and immediately start the squats and then you will your 20 walking lunges. Rest and repeat! 

Hip thrusts on the menu today - Keep booty band on through hip thrusts for an easy and smooth transition to seated abductors!

Burnout Finisher - 30 reps… complete as many as you can before breaking. Brief rests as needed until you reach 30 reps. YOU GOT THIS!

Stretch after!

Utilize your booty band for both movements, add a dumbbell to the donkey kicks for extra challenge!

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral banded squat walk

- 10 per side 
- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

Activation/Warmup:

10 deadlifts, 10 squats + 20 walking lunges. Back to Back. To modify, you can always do reverse lunges and/or drop the weight for the walking lunges!

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

Stiff legged deadlift (DB’s)

- Rest a dumbbell on each shoulder with one end of the weight pointing forward. Feet are hip-width apart with heels planted firmly on the floor. 
-Brace your abdominals and stand tall with your shoulders pulled back for good balance.
- Move your butt backward as you start to lower your body by bending at the knees. Be careful to not arch the back forward
- Descend to the point where your thighs are parallel to the floor. Less than the full distance is okay until you develop good form.
- Press into your heels to straighten your knees and hips and rise back up to a standing position. Keep your chest tall so your back stays in a neutral position

Db Squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB walking lunges

Circuit:

- 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 position 
- Your chin should remain tucked and your gaze straight forward throughout the entire movement.

DB hip thrusts

-Sit on a bench or box 
-Apply band around thigh 
-Legs together and while keeping ankles closer, pull knees away from each other with a slight hold

Seated abductor (banded)

Superset:

It is 1 set of 30 reps. 1 weighted + 1 jump squat = 1 rep. The goal is to finish this in the least amount of time as possible (least amount of breaks). Challenge yourself!

Suitcase (weighted) squat + squat jump
= 1 rep

Alternate suitcase squat with squat jump

Finisher:

Home - Lower Body

Cindy

(GYM) Lower Body & Core

(Home) Lower body (Quads & Glutes)

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! 😅

Friday (Home): Lower Body

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

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

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