Name: Playbook - Heather Watkins - Week 4 Day 5: (Home) Lower Body
Uploaded: 2024-04-23T23:11:47.962Z
Duration: 40 min
Description: Week 4 Day 5: (Home) Lower Body

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

Kaitlyn

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

Hannah

Michelle Reynolds

Mandi

Legs and Glutes! 🔥 Push yourself with your weight used. Be intentional with the amount of weight you use and your rest periods so that you can continue to lift as heavy or heavier on the consecutive rounds!

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral banded squat walk

- Begin with feet together and dumbbell in both hands
- Step forward with one leg lower down until 90 degrees
- Step backward with the same leg and lower down until 90 degrees
* Work both sides

Forward to Reverse Lunge

Warmup:

- 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

DB sumo squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
- 12 reps each leg

Single leg deadlift

Superset:

- 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

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

DB calf raises

- Begin with one foot back
- Lower down to 90 degrees and rise back up
- 12 reps each leg

Stationary Lunge

- 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
- 8 each leg

Lateral lunge (dumbbells)

- 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

Circuit:

- 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

- 10 per side 

-Place a dumbbell behind your knee and lift your leg toward the ceiling

- Take your time and pause at the top for a second

Glute kickback

- Begin in a criss-cross sitting position with knees bent 

- Lift your knees towards your face rolling your back off the ground

- Slowly lower back down

Frog hip raises

Glute Circuit:

Week 4 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! 🏃🏼‍♀️

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 4 Day 5: (Home) Lower Body

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