Name: Playbook - Heather Watkins - Tuesday: (Gym) Lower Body
Uploaded: 2022-10-03T11:23:17.458Z
Duration: 45 min
Description: Tuesday: (Gym) Lower Body

Abbie

Lower Body - with a quad and glute emphasis!

- 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

Begin with your feet positioned shoulder-width apart and knees slightly bent.

Raise the weight above your head.

Keep the weight directly overhead and centered between your shoulder joints.

Take a comfortable step forward

Walking lunges with overhead weight hold

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 Alone:

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting, contract your glute muscles

Barbell hip thrusts

Deficit Reverse Lunges (weighted)

- Strap the cable to your ankle 
- Bring your knee up 
- Kick your leg back behind you engaging your glute

Cable kickbacks

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- 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 Abductors

Tuesday: (Gym) Lower Body

Weekly Workout Details

Monday (Home) Hamstrings & Glutes

So good ! I totally felt those extra reps after a weekend trip 😳

Beth Johnson

Monday (Gym) Hamstrings & Glutes

Boulder shoulders 👊🏽👊🏽 Happy Monday crew!!

Olivia Lester

Tuesday (Home) Shoulders Chest Triceps

🥵, but I ran/jogged for 20 min without any knee pain!!

Tuesday (Gym) Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Samantha Parsley

Thursday (Home) Quads & Glutes

Thursday (Gym) Quads & Glutes

Friday (Home) Back Biceps & Abs

Friday (Gym) Back Biceps & Abs

Saturday Full Body Conditioning

Made this a quick one and it was a burner!!!

Legs on FIRE!!! PR’d 195 on hip thrusts this week 💪

Devon

Got 35 mins of LISS in during lunch today! 👊🏽👊🏽

Katelyn Thiele

Sara

I continue to just love these workouts. It’s like you find a new muscle everyday. Thank you!!!

Going to feel this workout today!!!  Steps will be a challenge!!!

Tuesday: (Gym) Lower Body

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