Name: Playbook - Heather Watkins - W1/D5 Week 1 Day 5: (Gym) Lower Body
Uploaded: 2024-04-23T23:11:47.181Z
Duration: 50 min
Description: W1/D5 Week 1 Day 5: (Gym) Lower Body

Christine

🥵 worked it all!  🦿🏋🏼‍♀️

That one was tough but an awesome challenge 🔥

Cindy

Those dumbbell 1 1/2 reverse lunges sneak up on you! 🥵

Meridith

Kandice

Casey

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral banded squat walk

- Begin with feet together and dumbbell in both hands
- Step forward with one leg lower down until 90 degrees
- Step backward with the same leg and lower down until 90 degrees
* Work both sides

Forward to Reverse Lunge

Warmup:

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Stand Alone:

- 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

Superset:

- Begin with one foot back
- Lower down to 90 degrees and rise back up

Stationary Lunge

- Place your feet hip-width apart, and dumbbells at your sides
- 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)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Step back halfway
- Step forward back to the initial position 
- Work both sides

Dumbbell 1 1/2 reverse lunge

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

Cable kickbacks

- 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

Glute Circuit:

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

Lana Scherer

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

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

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

Tara Roslyn

Cori

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

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

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

Shaunti

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

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