Name: Playbook - Heather Watkins - Week 3 Day 2: (Home) Lower Body
Uploaded: 2024-03-31T22:12:25.025Z
Duration: 40 min
Description: Week 3 Day 2: (Home) Lower Body

It’s amazing how much stronger you get by week 3! 💪

Mallory

Morgan VanPool

Did the first 3 sets but my back hurts from lifting patient today several times in and out of the bed 🤦🏻‍♀️ will try this one again later in week once my back feels better.

Micah

Jessica

Christine Jones

MELISSA HARRIS

Bridget

Hailey

That finisher. Made it to 30 before stopping

Sara

Erin

Gonna be walking funny tomorrow  🤭🫠🍑

Surprised myself with the overhead walking lunges… a year ago when I started these challenges I could barely hold a 10-15 lb weight above my head and felt so awkward. I finished each set holding 30 lbs over my head! But that finisher when my legs felt like jello was ROUGH 🤪

Megan Stevens

Mandi

My buns will be feeling this later! 🥵🏋🏼‍♀️

Connie

Hayley

Oh. My. Goodness. ☠️🥵 really enjoyed that leg day, but my legs are toast! Did the finisher in two rounds!

Carissa

Sara Beth Deane

These are supporting be getting easier right? 😅
Great workout!

Emma

Katie Stagner

That second superset about did me in 🥵

Kyla

Jello legs for sure today! Focused on lifting heavier and slower today.

Lindsey

Leg Day 🔥

Push yourself with weight and intensity! The finisher is meant to be completed in as few rounds/breaks as possible. How many can you do in a row? 👊🏼🔥

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- 12 each side, 24total

Fire Hydrants

- 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:

- 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

Stand Alone:

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.

Staggered Stance Deadlift

- Begin with your hands and feet hip width apart
- Lower the dumbbells toward ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Romanian deadlift (DB’s)

Superset:

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 weight hold

- Keep your hips in the same place as you step up
- Come down with a slow controlled movement
 - 10 reps per side

Lateral step ups

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

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

Jump squats

Finisher:

Week 3 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

Michelle Reynolds

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 3 Day 2: (Home) Lower Body

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