Name: Playbook - Heather Watkins - Week 2 Day 2: (Home) Lower Body
Uploaded: 2024-04-23T23:11:47.456Z
Duration: 40 min
Description: Week 2 Day 2: (Home) Lower Body

Took this one outside and I’m a sweaty mess!! Loved this one!

Allison

Lacie Fallin

Hailey

Almost gave up! Dropped weights and kept pushing!! ☠️

Christine Jones

Taylor

Wow of a leg day! Sweaty mess afterwards!

Katie Stagner

I’ll be sore on the next leg day after this one!!

MELISSA HARRIS

Jessica

Laura

Alicia Kinder

Carissa

Shelby

Michelle Reynolds

Connie

Mandi

Hayley

Sara

Kasi

Was dead mid leg day 🥵 but feeling so strong after finishing!!!

Amelia Pyles

Had to give myself a pep talk through that one 🥵🥵🥵

Mallory

Those 3 to 1 jump squats will definitely help to get steps in trying to walk out that soreness🥵

Amber

Loved this one! Those 3 to 1 squats tho 🥵🥵

Taylor Matthews

I’m barely hanging on after this one 😵‍💫😵‍💫

Olivia Lester

We are working mostly quads and glutes in this leg day! Make sure to use the activation exercises, push yourself with your weights and focus on mind to muscle connection. 

If you don’t have additional heavy weights, you can go until failure which means that you continue the reps until form is sacrificed. For example: If a movement calls for 12 reps, but by 12 reps you are still lifting with ease - continue until you cannot do another rep with good form!

- 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:

Narrow stance squat + Wide stance squat = 1 rep

Narrow to Wide Squat

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

3 to 1 Jump squats

Superset:

- 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
* 10 reps per side

DB Bulgarian split squats

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Dumbbell forward lunges

- 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

- Place the heel of one foot on an elevated surface 
- place palms down on ground, lift core/glutes off the ground and extend, squeeze glutes at the top and return to starting position 
- 10 per side

Heel Elevated SL Glute Bridge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Add band/weight to increase the challenge

Glute Bridge

-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)

Finisher:

Week 2 Day 2: (Home) Lower Body

It was great!!! Haven’t worked out in months so this was a great start!! Yoo-hoo!!!🔥🎉💫

Shanna Barham

Good workout! Can tell
I need to improve my upper strength! 💪🏼

Elizabeth

Myra

Week 1 Day 1: (Home) Upper Body / Conditioning

Wow my legs feel like Jello! 💪🏼🤭

LaGena

Danielle Hankins

Week 1 Day 2: (Home) Lower Body

Kayla

Love a LISS day in the middle of the wk! 🏃🏼‍♀️

Hannah

Week 1 Day 3: (Home + Gym) LISS

Cristina

Finished it last night after my long drive & shift oh wow. Arms are deddd.

Kristin

Week 1 Day 4: (Home) Upper Body + Core

Looks are deceiving. Legs and glutes are on fire and I’m drenched in sweat!

Claire

Week 1 Day 5: (Home) Lower Body

Feel like I’m detoxing today after too much fun with Lil Jon at the rodeo 😝 but got it done 💪🏻

Week 2 Day 2: (Home) Lower Body

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