Name: Playbook - Heather Watkins - Week 4 Day 2: (Home) Lower Body
Uploaded: 2024-04-23T23:11:47.938Z
Duration: 35 min
Description: Week 4 Day 2: (Home) Lower Body

Danielle Hankins

Morgan VanPool

Whew!! Push mowing the yard this morning before leg day was a mistake 😆

Micah

So excited to finally be able to do 100 walking lunges consecutively without stopping!

Amber

Holy 💩💩💩 ⚽️🏀🏈⚾️🎾🏐🥎

Christine Jones

Jessica

Craaaaap!!🥵🥵did all 100 lunges with 30 lbs! What a finisher!

MELISSA HARRIS

Yep. That was a hurt so good one. 🍑🥵

Maggie

Corrie

Hannah

Mandi

Erin

Carissa

Lindsey

I think I died, will report back on status soon. ☠️

Connie

Sara

Sounding like a broken record but I Looooooove progressive overload! Also, stairs were the real finisher today 🍑

Michelle Reynolds

I will never like Bulgarian splits … ever 🥵

Katie Stagner

This workout is similar to W1D2 - You’ll see reps have changed in some areas. Also aim to increase the amount of weight you are utilizing - these are both ways to make progress! Hard to beat the feeling of getting stronger - let’s do this! 🤍

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- 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:

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.

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- 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
- 10 per leg

Reverse Lunge

Superset:

- 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)

- 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
* Reps are total, divide between sides

DB step ups

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

DB hip thrusts

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
-* reps are total, divide per side

Single leg hip thrust

- Bring your heels towards your glutes
- Extend back out with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls with a stability ball

Triset:

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB walking lunges

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

Wall sit

Finisher:

Week 4 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

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 1 Day 6: (Home) Full Body AMRAP (Optional)

Holy camoly!! Those tricep circles!!☠️☠️

Week 2 Day 1: (Home) Upper Body

Took this one outside and I’m a sweaty mess!! Loved this one!

Allison

Lacie Fallin

Hailey

Week 2 Day 2: (Home) Lower Body

A nice walk through the winery was perfect!

Week 2 Day 3: (Home + Gym) LISS

Jessica Marks

Week 2 Day 4: (Home) Upper Body

Elena

These were fun circuits! Loved this workout!

Week 2 Day 5: (Home) Lower Body

Week 2 Day 6: (Home) Full Body EMOM

Week 3 Day 1: (Home) Upper Body

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

Mallory

Week 3 Day 2: (Home) Lower Body

Amelia Pyles

Week 3 Day 3: (Home + Gym) LISS

Week 3 Day 4: (Home) Upper Body + Core

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

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

Megan Stevens

Week 3 Day 5: (Home) Lower Body

Adding this in with LISS today. Whewwww gurl!

Tara

Great Follow Along - loved the encouragement along the way!

Week 3 Day 6: Full Body HIIT

Tara Roslyn

Kaitlyn

Week 4 Day 1: (Home) Upper Body

My yellow lab “pedro” love liss day :) it’s the big walk day👊🏻

Week 4 Day 3: (Home + Gym) LISS

The best form I have ever had on push ups!! Super excited about that! Can only get better😊

I tried to go up and wait on the car drivers and that car was driving all over the road. 😂

Angela

Week 4 Day 4: (Home) Upper Body + Core

Had to switch my workouts around! So glad I came back to do it!

Great workout! What doesn’t kill u makes u stronger.

Week 4 Day 5: (Home) Lower Body

That last round was tough but pushed through for 3 rounds 👊🏼

Feeling the burn on this fine Saturday weekend!

Week 4 Day 6: (Home) Full Body AMRAP

Still can’t do those tricep circles 🙁

Laura Irvan

Week 5 Day 1: (Home) Upper Body

That felt good!  Maybe not tomorrow tho…

Week 5 Day 2: (Home) Lower Body

3 miles in 26 minutes and 15 seconds 🔥 and then walked it out for 20 minutes while reading a book

Emma

Week 5 Day 3: (Home + Gym) LISS

What the hollow rock did I just attempt???  I need more coordination. So glad no videos were taken 😵‍💫😵‍💫

Week 5 Day 4: (Home) Upper Body + Core

Those lunges to curtesy lunge are from the devil 👿

Week 5 Day 5: (Home) Lower Body

Quite the burn after that killer leg day!

Ooh this was deceiving. Thought it would be easy but I had to take a couple breaks 🥵

Week 4 Day 2: (Home) Lower Body

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