Name: Playbook - Heather Watkins - W2/D2 Week 2 Day 2: (Gym) Lower Body
Uploaded: 2024-04-23T23:11:47.223Z
Duration: 40 min
Description: W2/D2 Week 2 Day 2: (Gym) Lower Body

Shaunti

Tara Roslyn

Casey

Kandice

Working mostly quads and glutes today and finishing with an incline walk. 

Incline walk: max incline and a pace of 2.5-3mph! 

Go crush it! 🙌🏼

- Begin with one foot back
- Lower down to 90 degrees and rise back up
- 12 reps each leg

Stationary Lunge

- 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

Warmup:

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
* Reps are total, divide between sides

DB Bulgarian split squats

Stand Alone:

Kang Squat

- Push your hips as you come down
- Pulse 3 times 
- Reach parallel and explode up

3 to 1 Jump squats

Superset:

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension
- increase weight as reps decrease

DB sumo deadlift

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

DB calf raises

- 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

Put the treadmill on max incline and walk at a pace of ~2.5 - 3MPH for 15 minutes!

Treadmill incline walk

Finisher:

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

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Cindy

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

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Christine

🥵 worked it all!  🦿🏋🏼‍♀️

That one was tough but an awesome challenge 🔥

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

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

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Did this yesterday and it didn’t save it

Shoulders are done for 😵‍💫😵‍💫😵‍💫

Olivia Lester

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Great burn 🔥

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Loved that one! Challenged myself 💪🏼🔥

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

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Ooh that one is gonna hurt later! 💪🏻

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

Amelia Pyles

Loved the follow along style 👏🏽👏🏽

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That finisher 😵‍💫😵‍💫😵‍💫

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This was done last Friday and forgot to log it

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

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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 👏🏻💯💪🏼

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

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

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Love the repeating lifts to keep challenging myself 😍

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

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