Name: Playbook - Heather Watkins - Week 1 Day 2: Lower Body
Uploaded: 2024-03-31T22:12:24.770Z
Duration: 45 min
Description: Week 1 Day 2: Lower Body

It kicked my butt and I loved it. I’m on day 2 and so thankful I started.

Samantha Parsley

Michelle Reynolds

Challenging but felt amazing afterwards! Thanks!!

Lindsy

Ashley

Good workout! Legs definitely got a workout

Destiny Bedow

Heather

Christine Jones

Awesome!! Sooo sore and it burns soooo good!

Mandi

Shelby

Courtney

Melissa Watson

MELISSA HARRIS

Maggie

Allison

Hannah

🙌🏼💪🏼🔥🔥🔥 leg day/lower body is my favorite

Amanda

Kristin

Jacqueline

Total leg burner but I loved it! Not a huge fan of lunges though, but pushes through!

Lindsey

Mallory

Loving the app! I really like how music doesn’t  stop playing while watching demonstration clips! 🙌🏻

Kindra

Amelia Pyles

Angela

Erin

Julie

W1D2 ✅ found some new features in the app that I didn’t see yesterday! Loving it even more!

Carissa

Audrey

Legs on fire!!! That finisher 🔥🔥🔥

Hailey

Amber

Great leg workout! Those jump lunges are killer!

Katie Stagner

Loving it! These workouts are tough, in a good way. 🔥🔥

Melissa

Those waddle walks are preparing you for how you will walk after leg day!

Kendra

Sarah

May not be able to walk upstairs to get the kids up 😰 thanks for another killer finisher!

Lacie Fallin

Katlyn Gentry

Legs on FIRE! This was a perfect Monday workout 👏🏽👏🏽

Olivia Lester

Wow!! My legs probably won’t work tomorrow but it feels great to have it done!

Lunges are my least favorite BUT this workout is 🔥

Great lower body workout! Unfortunately, these knees can only do so many lunges!

Kelsey Holder

Week 1 Day 2: LEGS 

This is your heavier leg day of the week. Make sure the weight you choose is challenging for you. If you need modifiers, reach out!

Be proud of your effort today & don’t forget to let me know how much you crushed it! You got this! 🤜🏼🤛🏼

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

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.

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat

- Stand with your feet about shoulder-width apart.

- Squat down by bending at your knees to lower your hips down and behind you. (Pretend you’re going to sit in a chair.)

- Go as deep as you can while keeping a straight spine and without lifting your toes or heels. You can lift your arms in front of you to help you balance.

- Keeping your hips the same distance from the floor, take a step forward with one foot, landing with a flat foot.

- Step forward with your other foot.

- “waddle walk” forward

Waddle Walk

Superset #1:

10 reps per leg for reverse lunges. 30 reps for calf raises!

- 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

Reverse Lunge

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

DB calf raises

Superset #2:

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
- These are weighted, modify using  bodyweight

Single leg hip thrust

- Bring your heels towards your glutes
- Extend back out with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls with a stability ball

Superset #3:

30 seconds per side of stationary lunge and then alternating lunge jumps for 30 seconds, rest BRIEFLY and begin again. The second round - do alt lunge jumps to failure or 45-60 seconds!! 🔥

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

Stationary Lunge

Alternate lunge jumps
- do the second set to failure or aim to reach 45 seconds

Lunge jumps

BURNOUT FINISHER

Week 1 Day 2: Lower Body

Third time doing this program, always love day 1!

Week 1 Day 1: Upper Body + Cardio Conditioning

30 minute walk at the park during lunch 🍁

Obsessed with this app! Love having the videos-so handy!! ❤️💪🏼

Chloe White

Week 1 Day 3: LISS

🔥🔥🔥 first time doing landmine press. I’m a fan of all the sets from today!

Week 1 Day 4: Upper Body + Core

Definitely feel the burn in my glutes this morning.

Week 1 Day 5: Glutes

When burpees feel easy, you know it’s a killer workout!

Burpees still a struggle, but doing them anyways so I can crush them soon!!

whew 💦 I think you were mad at us when you made that one! good finish to week one 💪🏻

Abby

Week 1 Day 6: Full Body AMRAP (HOME)

Loved this workout! My arms are on fire! 👌🏻

Week 2 Day 1: Upper Body + Cardio conditioning

Week 2 Day 2: Lower Body

Used my husbands trainer bike because it’s yucky outside! Helped stretch these sore legs!

Yoga and stretching with a core circuit for today!

Week 2 Day 3: LISS

That ab circuit 😣 Hotel workout and while they have weights, I had to go heavy based on my options.

Whew feeling the burn but strong 💪🏻

Week 1 Day 2: Lower Body

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