Name: Playbook - Heather Watkins - W1/D2 Week 1 Day 2: (Gym) Lower Body
Uploaded: 2024-04-23T23:11:47.027Z
Duration: 45 min
Description: W1/D2 Week 1 Day 2: (Gym) Lower Body

The two round of walking lunges and wall sits were 🥵!!!

Meridith

This is no longer called Summer 2.0 it’s called No Bullsh*t 2.0🥵💦

Tara Roslyn

Cori

Cindy

Kandice

Great leg day!! I skipped the walk and completed a half mile swim

Shaunti

Casey

Walk + Stretch

Warmup:

Complete the first movement for the specified amount of  reps and immediately move to the second movement for the specified reps. Rest after the second movement and repeat for the total amount of sets.

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

Squats (Smith Machine)

- 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

Superset:

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward
- use dumbbells or bar

Stiff legged deadlift

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side
* Reps are total, divide between sides

DB step ups

- 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

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

Leg curls

Triset:

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Finisher:

W1/D2 Week 1 Day 2: (Gym) Lower Body

Lana Scherer

W1/D1 Week 1 Day 1: (Gym) Upper Body + AMRAP

Perfect evening hike with my favorite girl!

W1/D3 Week 1 Day 3: (Home + Gym) LISS

🥵 not sure if I will be able to wash my hair tonight!

Allison

W1/D4 Week 1 Day 4: (Gym) Upper Body + Core

Christine

🥵 worked it all!  🦿🏋🏼‍♀️

That one was tough but an awesome challenge 🔥

W1/D5 Week 1 Day 5: (Gym) Lower Body

I made it through it 🙌 plus cardio to get my steps in

W1/D6 Week 1 Day 6: (Gym) Full Body AMRAP (Optional)

W2/D1 Week 2 Day 1: (Gym) Upper Body

W2/D2 Week 2 Day 2: (Gym) Lower Body

W2/D3 Week 2 Day 3: (Home + Gym) LISS

Did this yesterday and it didn’t save it

Shoulders are done for 😵‍💫😵‍💫😵‍💫

Olivia Lester

W2/D4 Week 2 Day 4: (Gym) Upper Body

Friday’s are for leg days 🦵 
Great burn 🔥

W2/D5 Week 2 Day 5: (Gym) Lower Body

Loved that one! Challenged myself 💪🏼🔥

W2/D6 Week 2 Day 6: (Gym) Full Body EMOM

Ethan

W3/D1 Week 3 Day 1: (Gym) Upper Body

Yoooooo I’M HELLA SWEATY & I feel GOOD on this floor.😆

W3/D2 Week 3 Day 2: (Gym) Lower Body

W3/D3 Week 3 Day 3: (Home + Gym) LISS

Ooh that one is gonna hurt later! 💪🏻

W3/D4 Week 3 Day 4: (Gym) Upper Body

W3/D5 Week 3 Day 5: (Gym) Lower Body

Amelia Pyles

Loved the follow along style 👏🏽👏🏽

Week 3 Day 6: Full Body HIIT

Week 4 Day 1: (Gym) Upper Body + conditioning

That finisher 😵‍💫😵‍💫😵‍💫

Week 4 Day 2: (Gym) Lower Body

This was done last Friday and forgot to log it

I needed that after yesterday’s LEG/GLUTE 🍑 day!!!

Week 4 Day 3: (Home + Gym) LISS

Week 4 Day 4: (Gym) Upper Body

I feel like my wheels are going to fall off 😂🔥🍑🥵

Week 4 Day 5: (Gym) Lower Body

Week 4 Day 6: (Gym) Full Body AMRAP

Whew! What an awesome burn to start off the week right! 💪🏼

W5/D1 Week5 Day 1: (Gym) Upper Body

W5/D2 Week 5 Day 2: (Gym) Lower Body

W5/D3 Week 5 Day 3: (Home + Gym) LISS

That was a tough one but I’m here for it 👏🏻💯💪🏼

W5/D4 Week 5 Day 4: (Gym) Upper Body

W5/D5 Week 5 Day 5: (Gym) Lower Body

Increase in weights & reps this time around 👏🏽👊🏽

Week 5 Day 6: (Gym) Full Body EMOM

Love the repeating lifts to keep challenging myself 😍

W1/D2 Week 1 Day 2: (Gym) Lower Body

Community

More workouts from Heather Watkins