Name: Playbook - Heather Watkins - Thursday: (Home) Lower Body
Uploaded: 2024-04-23T23:11:47.405Z
Duration: 45 min
Description: Thursday: (Home) 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! ♥️🥰

Melissa Watson

Hannah

Loved it! Great burn!! Nice cardio burst at the end with the thrusters!

MELISSA HARRIS

Lindsey

Shaky legs means building those muscles 💪

Mandy

Legs were still sore from leg day earlier this week! 🔥

Carissa

Katie Stagner

Mallory

🥵🥵 Set 1 and the Finisher were tough! Will be feeling this one for a few days! 🥵

Sara Beth Deane

Amber

This was HARD! Definitely feeling the burn 🔥🍑

Hayley

Lower body with a fun finisher! 

With your Sumo Squats - you’ll notice the reps decrease each round. Aim to increase the weight that you use with each decrease in rep. If you don’t have access to heavier weight - shoot for 12-15 reps each time. 

For the finisher, break this into however many sets it takes you, however - really aim to push yourself with as few breaks as possible

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- 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:

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

Superset:

Staggered Stance Deadlift

- 10 per side 
- Place your feet hip-width apart, and dumbbells at your side or shoulder 
- 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)

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
* sets per side

Banded clamshell

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

DB hip thrusts

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
-* reps are total, divide per side

Bodyweight Single leg hip thrust

- 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

Finisher:

Thursday: (Home) Lower Body

Cindy

(GYM) Lower Body & Core

Angela

(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

Michelle Reynolds

Squat double pulse lunges 🤯😵‍💫

(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

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 😳

Thursday: (Home) Lower Body

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