Name: Playbook - Heather Watkins - Monday: (Gym) Lower Body
Uploaded: 2024-04-23T23:11:47.391Z
Duration: 45 min
Description: Monday: (Gym) Lower Body

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

Cindy

Taylor

Lower body at the gym - make sure to stretch before and after and warmup with a 5-10 minute prior to beginning!

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted toe elevated calf raises

Superset:

- Keep your feet shoulder width apart
- Lower with a controlled motion
- Push through your heels to go up engaging your quads

Squats (Smith Machine)

- 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
- Reps are per leg

Single leg deadlift

- 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

- 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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Seated Abductor

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Seated Adductor

Monday: (Gym) Lower Body

(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

Mallory

Michelle Reynolds

Squat double pulse lunges 🤯😵‍💫

Mandy

(Home) Lower Body & Core

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

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

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! ♥️🥰

Monday: (Gym) Lower Body

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