Name: Playbook - Heather Watkins - Week 3 Day 5: (Home) Lower Body
Uploaded: 2024-03-31T22:12:25.054Z
Duration: 35 min
Description: Week 3 Day 5: (Home) Lower Body

Cristina

That was a tough one! That 20 inch box for 60 jumps is the devil!

MELISSA HARRIS

The finisher had me wanting to call it quits but I freakin did it 🤣

Megan Stevens

I did the box jumps! I was so terrified of them so for the first one I only did five then proceeded to do steps up. For the second round, I tried again and got the hang of it! Once finished, I went back and completed the 15 I chickened out on the first round! Huge win for me!

Laura

Do not recommend running a mile as your warmup. Hot & heavy out the gate!

Michelle Reynolds

Mandi

Lindsey

Connie

Katie Stagner

Hailey

That was a hard one!! 🦿🏋🏼‍♀️🥵

Warmup:

- Perform a single goblet squat
- Then lunge your legs on each side 
- Repeating sequence

Goblet squat to reverse lunges

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

Superset:

- Push your hips back as you come down in the squat, come back up and Hinge forward at your hips keeping a slight bend at the knee while you lower the dumbbells down as close to you shins as possible 
- 1 deadlift + 1 squat = 1 rep

RDL to squat

- Keeping your feet aligned with your knees 
- Push out your legs 
- Ensure your movement against the resistance is smooth and controlled

Standing Abductor

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

- 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

- 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
- 15 per side, 30 total

Fire Hydrants

Triset:

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 4 rounds!

Double squat to double press

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Finisher:

Week 3 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! 🏃🏼‍♀️

Hannah

Week 1 Day 3: (Home + Gym) LISS

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 5: (Home) Lower Body

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