Name: Playbook - Heather Watkins - Week 2 Day 5: (Home) Lower Body
Uploaded: 2024-04-23T23:11:47.756Z
Duration: 55 min
Description: Week 2 Day 5: (Home) Lower Body

Elena

Hannah

These were fun circuits! Loved this workout!

Erin

Walking upstairs post workout was pretty brutal 🍑 🔥

Michelle Reynolds

Jessica

Looks were deceiving on this one! So sweaty!!

Katie Stagner

MELISSA HARRIS

Got that full body glisten going on after that one!

Hailey

Whew!!! My thighs are on fire after those side plank crunches!

Micah

Lindsey

Mandi

Carissa

Amber

4 rounds of hip thrusters had me 🥵🥵🥵 loved this Friday burn!

Mallory

Laura

Walk + Stretch

- 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:

- 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

Waddle Walk

Superset:

- 8 per leg 
- 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
- Drop you leg back behind you into a curtsy lunge
- Stand back up into the starting position

Reverse lunge to curtsy lunge

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

Jump squats (weighted)

This is a “pyramid style”, with each set the rep amount will decrease. You will aim to INCREASE the amount of weight you are using as the reps decrease. Remember - form is most important, but challenge yourself with the weight! If you aren’t able to increase the weight, stick with 12-15 reps for weighted hip thrusts for each set!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting, contract your glute muscles
- use a barbell or dumbbells

Weighted hip thrusts

- After the weighted hip thrust, do banded/bodyweight. 
-Support upper back on a bench and the band around your thighs
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded hip thrusts

Complete the movements consecutively with minimal rest. Rest briefly after the final movement and repeat again. We want to keep those muscles active and working as much as possible through the 3 rounds! Reps are total - divide per side for the unilateral movements! (Example: 12 per side for plank crossovers)

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
* 10 sets per side

Banded clamshell

- 15 per leg 

-Start in plank position with hands shoulder-width apart. Your shoulders, hips, and ankles should be in a line.

- Keep abs engaged and raise right leg off the floor until it’s at about hip height. Keep right foot flexed.

- Pause and feel the burn. Then lower your right leg back to the floor.

- Repeat with your left leg.

Plank leg lifts

- 10 per side 
-Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunch

Finisher Circuit:

Week 2 Day 5: (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! 🏃🏼‍♀️

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 5: (Home) Lower Body

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