Name: Playbook - Heather Watkins - Monday: (Home) Lower Body
Uploaded: 2024-04-23T23:11:47.413Z
Duration: 32 min
Description: Monday: (Home) Lower Body

Ashley

Melissa Watson

Mary Ann

Loved doing the separated sides for BSS! 😍😍

Olivia Lester

Carissa

Mandi

MELISSA HARRIS

I’ve been practicing the TVA as much as I can and really focusing on my core during the workout.

Angela

Bulgarian Split Squats got me shaking 🌀🌀

Hannah

Sarah

Michelle Reynolds

Not sure I’ll be able to use my legs the rest of the day! 🥵🔥

Mallory

Dead. 3 full rounds of AMRAP. Killa start to the week.

Mandy

Those Bulgarian split squats though 🥵 
Happy Monday!!!

Amelia Pyles

Wow! 🔥 What a start to the week! 🥵🥵🥵

Sara Beth Deane

Whew! My legs were already done before that finisher and that just totally finished them off! Great leg workout!!!

Allison

Curtsy to jump squat… my legs are ☠️

Hailey

I will never like Bulgarian split squats 😕 but this was good! 🔥

Katie Stagner

Monday morning burn for sure! Wobbly legs!

Lindsey

This an EMOM style lower body day with an AMRAP Finisher. 

EMOM: Every Minute on the Minute. Begin with the first movement and complete the amount of reps and rest for the remainder of time left within that minute. Begin the second movement at the start of the second minute. However long you have left in that minute after completing the amount of reps is your rest break. 5 movements x 5 rounds = 25 minutes total! 

Make sure to select a moderate amount of weight for the movements in the EMOM that challenges you!

- 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
* Reps are total, divide between sides

DB Bulgarian split squats (Right Leg)

DB Bulgarian split squats (Left Leg)

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- 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)

EMOM:

Do as many rounds as you can or the superset with resting only briefly as needed.

- Use weight 
- 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

One curtsy lunge + 1 jump squat = 1 rep. Complete 20 reps!

Curtsy lunge to Jump Squat

7 Minute Amrap Finisher:

Monday: (Home) Lower Body

Cindy

(GYM) Lower Body & Core

(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! 😅

Friday (Home): Lower Body

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

Trisha McGary

Friday (Gym): Lower Body

Friday: (Gym) Lower Body

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! 🔥

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! ♥️🥰

Monday: (Home) Lower Body

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