Name: Playbook - Heather Watkins - Week 1 Day 2: Lower Body
Uploaded: 2024-04-23T23:11:47.040Z
Duration: 45 min
Description: Week 1 Day 2: Lower Body

Me legs are noodle…..I fell leaving the gym…..it’s fine I’m fine 😂😂😂💀

Crystal Gibson

Whitney

Savannah

Katie

Awesome leg workout! You know it was good when your legs feel like jello after.

Lana Scherer

Cindy

Week 1 Day 2: Lower Body 

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

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

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

Body weight walking lunges

- 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:

Grab your heavy weights and walk with them!

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB walking lunges

Stand Alone:

Heel Elevated Back Squat

- 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

- 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:

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg Extension

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- 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

Finisher:

Week 1 Day 2: Lower Body

Allison

my arms have never hurt more! definitely a challenge for the first day! i loved it !!

Makayla

It definably kicked my butt! I work out six days a week and it felt like I wasn’t in shape at all to be honest. It’s the cardio that really gets me though, but I will keep pushing!

Week 1 Day 1: Upper Body + Cardio Conditioning

Week 1 Day 3: Low Intensity Steady State

Olivia Lester

Week 1 Day 4: Shoulders + Back + Core

Casey

Week 1 Day 5: Glutes

That one kicked my butt! But in such a great way!!

Omgoodness. Anyone else think this was hard.  I do HIIT at the gym but this may have kicked my but more!

Mindy Denton

Week 1 Day 6: Full Body AMRAP

I was able to bump up my weights today!! I love being able to tell i’m physically getting stronger!

Week 1 Day 2: Lower Body

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