Name: Playbook - Heather Watkins - Week 3 Day 2: Lower Body
Uploaded: 2024-04-23T23:11:47.315Z
Duration: 45 min
Description: Week 3 Day 2: Lower Body

Ashley Flahardy

- 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 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

Superset #1:

- 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

- 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

Reverse Lunge

Superset #2:

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

Lay on the floor on your back with your feet elevated on a bench or box

Band around your thighs

Squeeze your knees outward keeper by your feet together

Elevated heel abductor

Superset #3:

- 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

- You're going to put all of your weight on one side. 

-So lift one leg off using your glute 

- You're going up crossing it behind you arcing up over the top and touching in front.

Plank crossovers

Finisher:

Week 3 Day 2: Lower Body

I took a break from the app for a little while but downloaded it again this morning. Nothing kicks my butt quite like these workouts!! Love them! (Brownie points because I can do them at home and not have to leave my kiddos!)

JORDAN

Heather Sue

Man what a workout! I was determined to finish it the second try of this. Videos helped with form tremendously.

Week 1 Day 1: Shoulders + Triceps + Chest + Core

Legs are dead!!! But so worth it 🙌🏻

That was incredible! Also, just discovered the playlist and I’m here for it!!

Week 1 Day 2: Lower Body

LISS and a good book is one of my favorite combos!

Week 1 Day 3: LISS

LaGena

Heather

Casey

Week 1 Day 4: Back + Biceps + LISS

Loved it!! Finally getting brave enough to do my step ups on my bench! 🙌🏼

Julie

Audrey

Week 1 Day 5: Lower Body

Intense but felt great! A couple of modifications were made, but I finished!

Week 1 Day 6: Metcon - EMOM

Toni Fisher

Week 2 Day 1: Shoulders + Triceps + Chest + Core

Jessica

Week 2 Day 2: Lower Body

Week 2 Day 3: LISS

Week 2 Day 4: Back + Biceps + LISS

Amy Mathis

Week 2 Day 5: Lower Body

LOVED!! Definitely a good burn after that leg workout yesterday! 🙌🏼🙌🏼

Week 2 Day 6: HIIT - Tabata

Week 3 Day 1: Shoulders + Triceps + Chest + Core

Week 3 Day 3: LISS

So far my favorite! Thought I would hate the man makers but loved them! 5 stars for sure

Week 3 Day 4: Back + Biceps + LISS

Week 3 Day 5: Lower Body

Loved this one! I can feel how much endurance I’ve gained because looking at it before I was like 😬 but I had so much fun with that one! Another favorite! 🔥

Whitney

Week 3 Day 6: HIIT - 10 Countdown

Week 4 Day 1: Shoulders + Triceps + Chest + Core

Week 4 Day 2: Lower Body

Week 4 Day 3: LISS

Had to trade cardio up for a core workout. Baby girl is sleeping. So no outside walk until she’s up! And we may not because it’s freezing and I despise the cold. 🤣

Week 4 Day 4: Back + Biceps + LISS

Week 4 Day 5: Lower Body

Week 4 Day 6: Metcon - EMOM

sara mcdowell

Ashley

Had to really take my time with this one and not get upset if I couldn’t finish something. Today I’m recovering from throwing up all the day before. I’ve been able to keep two meals down. So I’m not mad at myself for not executing every move. Whew

Week 5 Day 1: Shoulders + Triceps + Chest + Core

Week 5 Day 2: Lower Body

Week 5 Day 3: LISS

Week 5 Day 4: Back + Biceps + LISS

Week 5 Day 5: Lower Body

Loved it so much I opted for a 5th round! 💪🏻

Week 5 Day 6: Metcon - EMOM

Week 6 Day 1: Shoulders + Triceps + Chest + Core

Week 6 Day 2: Lower Body

Week 6 Day 3: LISS

Week 6 Day 4: Back + Biceps + LISS

Week 6 Day 5: Lower Body

Week 6 Day 6: HIIT - Tabata

Week 7 Day 1: Shoulders + Triceps + Chest + Core

Week 7 Day 2: Lower Body

Week 7 Day 3: LISS

Week 7 Day 4: Back + Biceps + LISS

Week 7 Day 5: Lower Body

I’m getting to the point that these higher intensity days are my favorite! 💪🏻

Week 3 Day 2: Lower Body

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