Name: Playbook - Heather Watkins - Week 4 Day 2: Lower Body
Uploaded: 2024-04-23T23:11:47.426Z
Duration: 45 min
Description: Week 4 Day 2: Lower Body

Ashley Flahardy

Whitney

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Step back halfway
- Step forward back to the initial position 
- Work both sides

Dumbbell 1 1/2 reverse lunge

Stand alone:

- 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

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 #1:

- 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
- Push your body up vertically on your toes

Sumo squat to calf raise

- 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

- 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

- Start in plank position with hands shoulder-width apart. Your shoulders, hips, and ankles should be in a line.

- Keep abs engaged and raise right leg off the floor until it’s at about hip height. Keep right foot flexed.

- Pause and feel the burn. Then lower your right leg back to the floor.

- Repeat with your left leg.

Plank leg lifts

Finisher:

Week 4 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 4 Day 2: Lower Body

Community

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