Name: Playbook - Heather Watkins - W5/D5: Lower Body
Uploaded: 2024-04-23T23:11:48.004Z
Duration: 45 min
Description: W5/D5: Lower Body

This one was a complete butt kicker. Definitely took 40 minutes to finish. 🥵

Michaela

This workout challenged me SO much! I don’t know if it’s bc I took the weekend off, or if it’s bc I upped my weights. I’m gonna go with both! 🤦🏼‍♀️🤷🏼‍♀️🤪💪🏼

Melissa Watson

Angela

It’s done but it wasn’t pretty!!! 😬

Mandi

Christine Jones

Jessica

🔥🔥🔥 Heather brought the heat with this workout!

Mallory

Sara

Mandy

Michelle Reynolds

Sara Beth Deane

Allison

Claire

Carissa

Such a great burn, will definitely be hard to walk today.

Amber

Hardest leg day is a long time! Felt soooooo good to overcome it. I rarely sweat but this one has me pouring.

Amelia Pyles

Whew! Great sweat for a Thursday! Feeling stronger!

Hannah

That leg workout is KILLER! 🔥☠️🔥☠️

Lindsey

Hailey

Legs & Glutes — with a focus on inner thighs and quads!

Make sure to select a warmup and stretch after!

Don’t forget to let me know how much you crushed it!

Forward lunge to lateral lunge

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

Superset:

Step Up to Curtsy Lunge

- Stand with your feet about hip-width apart 

- Keeping your back flat and core engaged, push your hips back, bend your knees, and lower into a squat.

- Take a step back with your right foot, and gently lower your right knee to the floor. - - 

- Then do the same with your left knee so that you’re in a high kneeling position.

- Engage your core as you lift your right knee and bring your right foot forward, planting it on the floor.

- Keep your chest up and your shoulders back as you drive through the heel of your right foot, lift your left knee, and step your left foot forward into a low squat position.

- From the low squat position, step your left foot back and lower your left knee to the floor. Then do the same with your right knee.

- Lift your left knee and plant your left foot. 

- Drive through your left heel and step your right foot forward into a low squat.

- Continue alternating legs, return to a standing position once complete.

Surrenders

Sumo deadlift - Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. Back neutral and bring dumbbells down your shins. be careful not to round your back at any point during the exercise. Drive through your heels and extend your knees and hips to lift the bar or dumbbells to mid-thigh height. Pull your shoulders back at the top of the move, then carefully lower the bar or dumbbells back to the ground, still being mindful not to round your back.

Sumo squat -  Angle your toes out and away from the center of your body (about 45 degrees) by laterally rotating at the hip. Make sure your knees are still tracking over your toes. Move your hips back slightly and bend your knees as you lower your body into a squat position. Draw your tailbone straight down to the floor. Be mindful to keep your spine neutral, core engaged, and eyes forward throughout the movement.

Sumo deadlift to sumo squat

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

-Sit on a bench or box 
-Apply band around thigh 
-Legs together and while keeping ankles closer, pull knees away from each other with a slight hold

Seated abductor (banded)

- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog squats

- 15 per leg 

-Start in plank position with hands shoulder-width apart. Your shoulders, hips, and ankles should be in a line.

- Keep abs engaged and raise right leg off the floor until it’s at about hip height. Keep right foot flexed.

- Pause and feel the burn. Then lower your right leg back to the floor.

- Repeat with your left leg.

Plank leg lifts

Finisher:

W5/D5: Lower Body

Michele

Jerica

It was so good! I am so excited I found your app. I did have a question about the workout. I’m not sure if I’m doing it right!

Madison

W1/D1 Shoulders, Triceps, Chest & AMRAP

Katelyn Thiele

LaGena

Did it outside in TX humidity. I’m sweating!!

W1/D2 Lower Body - Quads & Glutes

Allison Rhymer

Does working 11 hours in Urgent Care count?

Riley

W1/D3 LISS

I think this might be one of my favorite ab/arm workouts so far!!

W1/D4 Back, Biceps & Core

Legs are on fire from quads/glutes day still! This was a challenge.

Ashley

Upped the weights. Forgot how much I loved this one! 🔥🥵

A day late thanks to the flu BUT Got her done!

Lynsey

W1/D5 Lower Body - Hamstrings & Glutes

"That sucked"-my 10 year old😆 we are sweaaaaatyyyyyy!!!

Kasi

W1/D6 Full Body EMOM

Feeling all shoulder/tricep pump 💪🏼

Loving the AMRAP at the end of these arm days

Lacie Fallin

Bridget

W2/D1 Shoulders, Triceps, Chest & AMRAP

Had to use a baby as weight, but felt good! 🤣

Sarah

Erin

Rhonda

W2/D2 Lower Body - Quads & Glutes

Kandice

W2/D3 LISS

I was having a problem with counting during the plank to sit back so I changed it to my knees.

W2/D4 Back, Biceps + Core

Feeling better and back at it! 💪🏼🙌🏼
Another favorite added to the list! Hello glutes/quads! 😍😳

Great workout! I really enjoyed this one ;-)

Ashley Drury

W2/D5 Lower Body - Hamstrings & Glutes

Phew! 🥵 Loved the exercise progressions on this one!

I love these quick workouts when need some extra sleep. The sweat is drippin' 😲

W2/D6 Full Body TABATA

Stepped out of my comfort zone and actually used the hotel gym to workout since we will be here all week! Feeling confident 💪🏻

Dominated skullcrushers 
4 rounds of AMRAP 
🥵🥵🥵🥵🥵

Chelsea

W3/D1 Shoulders, Triceps, Chest & AMRAP

Keeping up with these guys in this gym definitely had me sweating bullets this morning! 🥵

Lana Scherer

W3/D2 Quads & Glutes

Did an in person dance2fit class with my girls 💃

W3/D3 LISS

Danielle Hankins

W3/D4 Back, Biceps & Core

Had to up my reps for flute bridges because I need heavier weights and a heavier band but I guess that’s a win 🏆 💪🏼

Kayler

Added to the favorite list! 🤪💪🏼♥️

W3/D5 Hamstrings & Glutes

Becca

Wow 🥵 but I will be adding to my favorites!

W3/D6 Full Body Conditioning

W4/D1 Shoulders, Triceps, Chest & AMRAP

those frog squats were so deceiving! 🔥 🥵

Audrey

W4/D2 Lower Body - Quads & Glutes

This treadmill has really come in handy! 👌🏻🙌🏼

W4/D3 (Home) LISS

W4/D4 Back, Biceps + Core

Feeling strong! Upped all weights for everything! 👌🏻💪🏼🙌🏼

W4/D5 Lower Body - Hamstrings & Glutes

Wow! Came into it thinking I’d need to probably stop midway after a long weekend of hosting some out of town friends, but I got it done! 💪🏻

W4/D6 Full Body Circuit Pyramid Style

W5/D1: Arms, Chest + Core

I struggle staying on the ball. Uuugh otherwise my calves are burning.

W5/D2: Lower Body

Got it in a work tonight walking the hospital! 🤪

Lachelle

W5/D3: LISS

Loved the change up on exercises! 💪🏻

W5/D4: Shoulders, Back & conditioning

I shaved off almost 3 minutes since last time!! Feels amazing!!

W5/D6: Full Body Conditioning

Loved this core! Also, we no longer do “girl push ups” in this house! 💪🏼👌🏻😂

W6/D1: Arms, Chest + Core

I love this set up! It’s the first time I’ve picked up my heavier weights in a long time but I also just ordered a big fan for my garage off Amazon because I’m soaked in sweat 🥵

Megan Stevens

W6/D2: Lower Body

W6/D3: LISS

Shoulders are on fire, loved this workout! 👌🏻💪🏼

Finishers - death to arms - 60 on burnout

W6/D4: Shoulders + Back

W6/D5: Lower Body

Tabata got me like 🥵 love the quick and effective workouts!

W6/D6: Full Body Tabata Style

I love a good arm burn to start the week!

W7/D1: Arms, Chest + Core

So sweaty and the booty is burning!! 🔥🍑

W7/D2: Lower Body

Always thankful for LISS after a tough lower body!!

W7/D3: LISS

W7/D4: Shoulders, Back & conditioning

I almost fell during that last set of jump squats... but I didn’t! 🤪😱💪🏼

W7/D5: Lower Body

Dripping 🥵 but another favorite! 💪🏻

Did NOT want to do this today! My body has been so sore this week and energy has been lacking trying to get back into a routine again after traveling. But I feel SO much better🤩 So thankful for these challenges and the extra little push to keep me going!

Karly

Killer full body workout! Sweat is dripping!

W7/D6: Full Body EMOM

W8/D1: Arms, Chest + Core

W8/D2: Lower Body

Dancing, 5 minute walk abs air squats x100.

W8/D3: LISS

Took a day off yesterday, catching right back up! Will do lower body after dinner!👌🏻

W5/D5: Lower Body

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