Name: Playbook - Heather Watkins - Tuesday (Gym): Lower Body
Uploaded: 2024-04-23T23:11:47.211Z
Duration: 60 min
Description: Tuesday (Gym): Lower Body

Cindy

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

This is a Quad and Glute focused leg day. Make sure to warmup with a 5-10 minute walk or on the stair master! 

Crush it, challenge yourself with the weight that you use and don’t forget to stretch well after!

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

Squats (Smith Machine)

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 plate hold

Superset:

- 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

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Leg curls

- 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

Barbell hip thrusts

- After the weighted hip thrust, do banded/bodyweight. 
-Support upper back on a bench and the band around your thighs
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded hip thrusts

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- 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
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American Kettlebell swing

Finisher:

Tuesday (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

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

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! ♥️🥰

Tuesday (Gym): Lower Body

Community

More workouts from Heather Watkins