Name: Playbook - Heather Watkins - Week 4 Day 2: Lower Body
Uploaded: 2024-04-23T23:11:47.903Z
Duration: 45 min
Description: Week 4 Day 2: Lower Body

Upped my weights and definitely feeling it this morning.

Samantha Parsley

Michelle Reynolds

The lying hamstring curls are a game changer for me… I hurt my knee a few years ago and hamstring exercises usually hurt my knee but I could do those! And that finisher… 🥵

Megan Stevens

Upped my weights and I can feel it 🏋️‍♀️🔥💦

Allison

Felt like I was flying through it until that finisher!! 🥵

Still struggling with the one leg raised hip thrust. 🤦🏻‍♀️. I’m getting some out tho.

Mindy Denton

Sara Beth Deane

Oh my goodness!!!  My legs……are…..DONE!!

Sara

Kaitlin Myer

Olivia Lester

Another fave! Upped those weights, really felt that burn! 🔥👌🏻

Melissa Watson

Increased weights and will definitely be feeling this one tomorrow! Feeling much stronger than week one! 💪🏼

Mallory

Jello legs activated 😰 the finisher is perfectly timed to really push me to finish strong despite my shaking legs

Lacie Fallin

So much improvement since week one on leg day for me! 😃 it’s amazing!!

Shelby

Great leg workout! Love having moves I’ve done before so I can get stronger with them!

Katie Stagner

Kasi

I can go down further on my lunges than when I began🎉

Amanda McClure

OMG 😱 😳 That Finisher🔥🔥🔥🔥🔥🔥🔥

Angela

Whew!!! Felt that burn the whole workout!

Audrey

Hailey

Hip thrusts look much prettier than week one!

Sarah

Such a good leg workout! That finisher 🔥

Carissa

Love that you include some repeats in your programs so we can see our progress! My hamstrings and quads are on 🔥!!!

Hayley

Much stronger than week 1💪🏻💪🏻

Amber

Legs were jello by the end of that finisher 💪🏼

Morgan Baker

Week 4 Day 2: Legs 

Leg Day! This workout may look familiar - it is a repeat from Week 1 Day 2 (with the exception of the finisher) - This is intentional so that you can track your progress and really push your limits in both the weight you used previously and intensity level! 

Be proud of your effort today & don’t forget to let me know how much you crushed it! You got 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.

- 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

- Stand with your feet about shoulder-width apart.

- Squat down by bending at your knees to lower your hips down and behind you. (Pretend you’re going to sit in a chair.)

- Go as deep as you can while keeping a straight spine and without lifting your toes or heels. You can lift your arms in front of you to help you balance.

- Keeping your hips the same distance from the floor, take a step forward with one foot, landing with a flat foot.

- Step forward with your other foot.

- “waddle walk” forward

Waddle Walk

Superset #1:

10 reps per leg for reverse lunges. 30 reps for calf raises!

- 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

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

Superset #2:

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
- These are weighted, modify using  bodyweight

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

Superset #3:

- Elevate heels onto weight plate
- Hold dumbbells/kettlebell in each hand at shoulders
- Lower into a dumbbell/kettlebell goblet squat
- Do a half squat 
- Stand up to full extension
- Do a full squat 
- Stand up to full extension

Heel elevated 1 1/2 goblet squat

Finisher:

Week 4 Day 2: Lower Body

Third time doing this program, always love day 1!

MELISSA HARRIS

Week 1 Day 1: Upper Body + Cardio Conditioning

It kicked my butt and I loved it. I’m on day 2 and so thankful I started.

Challenging but felt amazing afterwards! Thanks!!

Lindsy

Week 1 Day 2: Lower Body

30 minute walk at the park during lunch 🍁

Obsessed with this app! Love having the videos-so handy!! ❤️💪🏼

Chloe White

Katlyn Gentry

Week 1 Day 3: LISS

🔥🔥🔥 first time doing landmine press. I’m a fan of all the sets from today!

Amanda

Courtney

Week 1 Day 4: Upper Body + Core

Definitely feel the burn in my glutes this morning.

Mandi

Week 1 Day 5: Glutes

When burpees feel easy, you know it’s a killer workout!

Burpees still a struggle, but doing them anyways so I can crush them soon!!

whew 💦 I think you were mad at us when you made that one! good finish to week one 💪🏻

Abby

Week 1 Day 6: Full Body AMRAP (HOME)

Loved this workout! My arms are on fire! 👌🏻

Week 2 Day 1: Upper Body + Cardio conditioning

Week 2 Day 2: Lower Body

Used my husbands trainer bike because it’s yucky outside! Helped stretch these sore legs!

Yoga and stretching with a core circuit for today!

Lindsey

Hannah

Week 2 Day 3: LISS

That ab circuit 😣 Hotel workout and while they have weights, I had to go heavy based on my options.

Whew feeling the burn but strong 💪🏻

Sasha

Week 2 Day 4: Upper Body + Core

Glutes are on 🔥! Really felt every movement in this workout.🤩

Amelia Pyles

Week 2 Day 5: Glutes

Love these workouts! One of my favorites so far!

Lana Scherer

Jessica

Kayla

Week 2 Day 6: Full Body EMOM

It takes a lot for me to sweat, and this girl is soaked! 😳👌🏻

Week 3 Day 1: Upper Body + Cardio Conditioning

Favorite workout so far! I have a huge quad pump, even the hubs noticed! 😍💪🏼 Momma legs are shaking! 🤪👌🏻

Week 3 Day 2: Lower Body

Week 3 Day 3: LISS

My triceps are still killing from week 3 day one but this was a great workout ❤️

Week 3 Day 4: Upper Body + Core

Holy glutes!!!  My peaches are on fire!!!

I think those frog hip raises are my new favorite move! Holy booty burn 🔥

Week 3 Day 5: Glutes

Tamara

Quick and to the point, these are my fave!!

I’ve never done a workout like this, and I loved it! 💪🏼

Week 3 Day 6: Full Body Tabata

Not good that it’s also a hairwash day 😜

I used to dread upper body workouts, but it’s becoming my favorite day! My arms were like hello during the AMRAP!!

Week 4 Day 1: Upper Body + Cardio Conditioning

Feels so good to have this a active rest day in the middle of the week! Walking off the soreness is such a good feeling!

Week 4 Day 3: LISS

Those renegade rows with a push-up were the death of me and that core circuit had my abs on 🔥

Really felt the burn in the core circuit. Still struggling with renegade rows. Mostly the push up part & being able to steadily hold up my body weight. I’ll get there though!

Love the core work, I didn’t realize how much work I still have left to do in the core department at one year postpartum!

Week 4 Day 4: Upper Body + Core

One of my faves, even though I might puke! My whole body is shaking. Love it! 💪🏼💪🏼💪🏼

Week 4 Day 5: Glutes

🥵 this doesn’t look tough at first but definitely was!!! Loved the challenge.

Week 4 Day 6: Full Body AMRAP

Whew! That was a tough one but a favorite for sure!

Omg.  I am dead.  Four rounds of finishers.  Just getting around to doing this.  I had some gym classes.  So not totally slacking!

Christine Jones

Week 5 Day 1: Upper Body + Cardio conditioning

I could definitely tell I was stronger than the last time I did these moves! The split squats were easier. Last time we did the split squat jumps I could hardly jump my one leg off the ground. This time I was able to get my foot off the ground and actually complete the exercise correctly.

Week 5 Day 2: Lower Body

🧘‍♀️ stretches & relaxes my full body. Def uses strength I've gained throughout challenge.

Mandy

Week 5 Day 3: LISS

Week 5 Day 4: Upper Body + Core

That was TOUGH 🔥 loved the challenge!!

Week 5 Day 5: Glutes

Definitely a favorite! Used to hate these types of workouts and now they’re my favorite!

Week 5 Day 6: Full Body EMOM

Week 6 Day 1: Upper Body + Cardio Conditioning

You smoked my legs this morning!!! Loved it!!!

On paper, that finisher doesn’t look bad but once you start doing it… 🥵

Week 6 Day 2: Lower Body

Week 6 Day 3: LISS

This felt so good! And I went up in weight from what I thought I could handle! 👌🏻💪🏼

Week 6 Day 4: Upper Body + Core

You got my glutes on fire again this morning. Loved it!!

Another fav! 🔥🍑 Let’s be honest, I loved them all🤪😍💪🏼

Week 6 Day 5: Glutes

My before and after isn’t much different, BUT I was way less out of breath compared to 6 weeks ago! I have 1 more workout to do, and I will have FINISHED the 6 week program! So proud of myself. I have NEVER stuck with any plan this long! Thank you, Heather! You’re an amazing person! 💜

I improved on everything and shed my mile down by a minute !💪🏼💪🏼

Week 4 Day 2: Lower Body

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