Name: Playbook - Heather Watkins - Week 2 Day 2: Lower Body Build
Uploaded: 2024-04-23T23:11:47.660Z
Duration: 45 min
Description: Week 2 Day 2: Lower Body Build

Casey

Week 2 Day 2: LEGS 

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 of your effort today and give your workout 100%! You got this friend! 🤜🏼🤛🏼

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

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

Bodyweight Bulgarian split squats

Superset:

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side
* Reps are total, divide between sides

DB step ups

Begin with your feet positioned shoulder-width apart and knees slightly bent.

Raise the weight above your head.

Keep the weight directly overhead and centered between your shoulder joints.

Take a comfortable step forward

Walking lunges with overhead plate hold

- Holding dumbbells down at your side
- Step back and across in to a curtsy lunge
-keep front row straight 
- Step back to the starting position
* Reps are total, split between sides

DB curtsy lunge

- 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

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Finisher: 2 Rounds

Week 2 Day 2: Lower Body Build

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!

Savannah

Week 1 Day 1: Upper Body + Cardio Conditioning

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

Crystal Gibson

Whitney

Week 1 Day 2: Lower Body

Week 1 Day 3: Low Intensity Steady State

Olivia Lester

Cindy

Week 1 Day 4: Shoulders + Back + Core

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 2 Day 1: Upper Body + Cardio Conditioning

I needed that after leg day! 👟✔️🙌🏻

Week 2 Day 3: LISS

Kandice

Love this one! The core circuit was 🔥🔥

Week 2 Day 4: Upper Body + Core

Tomorrow is officially cancelled.  I’m feeling the burn 🔥

Sasha

Week 2 Day 5: Lower Body - Glute Focus

Week 2 Day 6: Full Body EMOM

Taylor

Definitely going to feel that one in the morning! 🥵

Lana Scherer

Week 3 Day 1: Upper Body + Cardio Conditioning

My legs are jello after that! Felt good though 🦵🏼

That finisher was tough after all those lunges 😜

Going to Feel that one in the morning....

Week 3 Day 2: Lower Body Build

Love that I can switch up workouts and do what’s convenient for me!

Week 3 Day 3: Low Intensity Steady State

Really enjoyed this workout! Actually could do things I have not been able to in the past! I feel way stronger than I have ever before!

Upped my weights & feeling stronger 💪🏼

Week 3 Day 4: Shoulders + Back + Core

Still working on the leg raised glutes. 🤷🏻‍♀️. heather makes those box jumps look so easy…..😂

Week 3 Day 5: Lower Body - Glute Focus

Whew! Finally able to do the lemon 🍋 squeezers!!! 👊🏻
Glutes still on fire 🔥 from yesterday 🍑

Week 3 Day 6: Full Body - Tabata

Week 4 Day 1: Upper Body + Cardio Conditioning (Gym)

Week 4 Day 2: Lower Body (Gym)

Week 4 Day 3: Low Intensity Steady State

Back and core day are one of my favorites!

Week 4 Day 4: Shoulders + Back + Core (Gym)

Week 4 Day 5: Glutes (Gym)

Week 4 Day 6: Full Body AMRAP

Loved the cardio conditioning on this one!!

Week 5 Day 1: Upper Body + Cardio Conditioning

Week 5 Day 2: Lower Body

Christine Jones

That felt awesome after an intense leg day!

Week 5 Day 3: LISS

Week 5 Day 4: Upper Body + Core

Week 5 Day 5: Lower Body - Glute Focus

Week 5 Day 6: Full Body EMOM

Week 6 Day 1 (Gym): Upper Body + Cardio Conditioning

The stair master after all of them lunges 😮‍💨💪🏼

Morgan Baker

Week 6 Day 2 (Gym): Lower Body Build

Week 6 Day 3 (Gym): Low Intensity Steady State

Shoulders on fire 🔥 
Loved the Core finisher!

Week 2 Day 2: Lower Body Build

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