Name: Playbook - Heather Watkins - Week 2 Day 2: Lower Body
Uploaded: 2024-04-23T23:11:47.748Z
Duration: 50 min
Description: Week 2 Day 2: Lower Body

Samantha Parsley

Michelle Reynolds

Melissa Watson

I believe my legs are dead!  Such a good workout!  I'm gaining strength!

Sarah Tilley

I wasn’t able to complete all of it due to pulling a muscle in my leg 😣 but I did what I could!

Courtney

I think you’re trying to kill us 🤪 

By the end I didn’t trust my legs to hold me up but I finished

Megan Stevens

Kandice

Miranda Blocker

Heather

Who ever created Bulgarian squats should be throat punched!!  I will definitely feel this workout the rest of the week!!! 🦵🏼🦵🏼

Sara

Lost of F 💣s dropped during this workout!! I wanted to give up but pushed through! Legs on 🔥🔥 Great burn!

Christine Jones

Loved the super set for the BSS 🔥 The finisher was killer — especially for weighted 60sec wall sits!

Olivia Lester

Cindy

Wall sits got me. My bathtub is calling my name as we speak 🛁

Kali

MELISSA HARRIS

Mindy Denton

Hannah

Great booty workout! I’m sweated wet and feeling like I got a good muscle burn!

Jessalyn

Amanda

Jane

Emily Lukefahr

huge burn this morning!!! such a good workout.

Abby

Hailey

Adding a 60 sec wall sit to my goals 😰 another great workout, thanks Heather!

Lacie Fallin

Burner! ❤️ I'm so glad leg day isn't on Mondays anymore! 😂😉

Kasi

Those Bulgarian splits squats are from the devil!

Katie Stagner

Such a good burn! I will definitely be feeling the Bulgarian squats and squats jumps later! 🔥💪🏼

Mallory

Sara Beth Deane

Erin

Allison

Man oh man! I don’t know if I can move my legs now 😱🦵❤️🔥🔥

Angela

I was really striving for that 60 second but it didn’t happen this time.

I feel the burrrrnnnnn!!! Thought I was going to vomit at that finisher 🥵

Holy fire booty and legs! That was so tough but felt so good!!

Audrey

Mandi

Sarah

Amanda McClure

Holy moly! Legs! Love the burn, but man I’m whooped!

Lindsey

Wow. I’m not sure what burned more - the Bulgarian superset or the finisher!

Melissa

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:

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.

- Rest a dumbbell on each shoulder with one end of the weight pointing forward. Feet are hip-width apart with heels planted firmly on the floor. 
-Brace your abdominals and stand tall with your shoulders pulled back for good balance.
- Move your butt backward as you start to lower your body by bending at the knees. Be careful to not arch the back forward
- Descend to the point where your thighs are parallel to the floor. Less than the full distance is okay until you develop good form.
- Press into your heels to straighten your knees and hips and rise back up to a standing position. Keep your chest tall so your back stays in a neutral position

DB Squat

- 12 reps per side 
- 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

DB step ups

Superset #1:

10 reps per leg for BSS. 8 reps for BSS jumps. Complete both movements for one side first and then the next side.

- 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

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides, divide total reps

Bulgarian split squat jump

Superset #2:

- With dumbbells in both hands or a plate ,arms extended overhead 
- Lunge with arms extended overhead 
* Reps are total

OH walking lunges

- 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

Superset #3:

Alternate suitcase squat with squat jump x 10 reps - on the first round do a wall sit for 45 seconds and the second round, go until failure (aim for > 60 seconds) 🔥🔥

Suitcase (weighted) squat + squat jump
= 1 rep

Alternate suitcase squat with squat jump

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

FINISHER:

Week 2 Day 2: Lower Body

Third time doing this program, always love day 1!

Week 1 Day 1: Upper Body + Cardio Conditioning

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

Challenging but felt amazing afterwards! Thanks!!

Lindsy

Week 1 Day 2: Lower Body

30 minute walk at the park during lunch 🍁

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

Chloe White

Katlyn Gentry

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 💪🏻

Week 1 Day 6: Full Body AMRAP (HOME)

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

Week 2 Day 1: Upper Body + Cardio conditioning

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 💪🏻

Sasha

Week 2 Day 4: Upper Body + Core

Glutes are on 🔥! Really felt every movement in this workout.🤩

Amelia Pyles

Week 2 Day 5: Glutes

Love these workouts! One of my favorites so far!

Lana Scherer

Jessica

Kayla

Week 2 Day 6: Full Body EMOM

It takes a lot for me to sweat, and this girl is soaked! 😳👌🏻

Week 3 Day 1: Upper Body + Cardio Conditioning

Favorite workout so far! I have a huge quad pump, even the hubs noticed! 😍💪🏼 Momma legs are shaking! 🤪👌🏻

Week 3 Day 2: Lower Body

Week 3 Day 3: LISS

My triceps are still killing from week 3 day one but this was a great workout ❤️

Week 3 Day 4: Upper Body + Core

Holy glutes!!!  My peaches are on fire!!!

I think those frog hip raises are my new favorite move! Holy booty burn 🔥

Week 3 Day 5: Glutes

Tamara

Quick and to the point, these are my fave!!

I’ve never done a workout like this, and I loved it! 💪🏼

Week 3 Day 6: Full Body Tabata

Not good that it’s also a hairwash day 😜

I used to dread upper body workouts, but it’s becoming my favorite day! My arms were like hello during the AMRAP!!

Week 4 Day 1: Upper Body + Cardio Conditioning

Upped my weights and definitely feeling it this morning.

The lying hamstring curls are a game changer for me… I hurt my knee a few years ago and hamstring exercises usually hurt my knee but I could do those! And that finisher… 🥵

Week 4 Day 2: Lower Body

Feels so good to have this a active rest day in the middle of the week! Walking off the soreness is such a good feeling!

Week 4 Day 3: LISS

Those renegade rows with a push-up were the death of me and that core circuit had my abs on 🔥

Really felt the burn in the core circuit. Still struggling with renegade rows. Mostly the push up part & being able to steadily hold up my body weight. I’ll get there though!

Love the core work, I didn’t realize how much work I still have left to do in the core department at one year postpartum!

Week 4 Day 4: Upper Body + Core

One of my faves, even though I might puke! My whole body is shaking. Love it! 💪🏼💪🏼💪🏼

Week 4 Day 5: Glutes

🥵 this doesn’t look tough at first but definitely was!!! Loved the challenge.

Hayley

Week 4 Day 6: Full Body AMRAP

Whew! That was a tough one but a favorite for sure!

Omg.  I am dead.  Four rounds of finishers.  Just getting around to doing this.  I had some gym classes.  So not totally slacking!

Week 5 Day 1: Upper Body + Cardio conditioning

I could definitely tell I was stronger than the last time I did these moves! The split squats were easier. Last time we did the split squat jumps I could hardly jump my one leg off the ground. This time I was able to get my foot off the ground and actually complete the exercise correctly.

Week 5 Day 2: Lower Body

🧘‍♀️ stretches & relaxes my full body. Def uses strength I've gained throughout challenge.

Mandy

Week 5 Day 3: LISS

Week 5 Day 4: Upper Body + Core

That was TOUGH 🔥 loved the challenge!!

Week 5 Day 5: Glutes

Definitely a favorite! Used to hate these types of workouts and now they’re my favorite!

Week 5 Day 6: Full Body EMOM

Week 6 Day 1: Upper Body + Cardio Conditioning

You smoked my legs this morning!!! Loved it!!!

On paper, that finisher doesn’t look bad but once you start doing it… 🥵

Week 6 Day 2: Lower Body

Week 6 Day 3: LISS

This felt so good! And I went up in weight from what I thought I could handle! 👌🏻💪🏼

Week 6 Day 4: Upper Body + Core

You got my glutes on fire again this morning. Loved it!!

Another fav! 🔥🍑 Let’s be honest, I loved them all🤪😍💪🏼

Week 6 Day 5: Glutes

My before and after isn’t much different, BUT I was way less out of breath compared to 6 weeks ago! I have 1 more workout to do, and I will have FINISHED the 6 week program! So proud of myself. I have NEVER stuck with any plan this long! Thank you, Heather! You’re an amazing person! 💜

I improved on everything and shed my mile down by a minute !💪🏼💪🏼

Week 2 Day 2: Lower Body

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