Name: Playbook - Heather Watkins - Week 5 Day 2: (Home) Lower Body
Uploaded: 2024-04-23T23:11:48.034Z
Duration: 40 min
Description: Week 5 Day 2: (Home) Lower Body

That felt good!  Maybe not tomorrow tho…

Kaitlyn

Amber

This was a good one! Progressive overload and my legs are toast!

Lindsey

Hannah

Mandi

Connie

Michelle Reynolds

Carissa

Katie Stagner

Mallory

I wasn’t feeling a workout today but I knew those lost workout endorphins would be worth it and I’m glad I showed up for myself today!

Megan Stevens

Taylor Matthews

This workout is similar to W2D2 - the goal is to progressive overload where you can. increase weight, reps or decrease rest periods! 

You got this!!

- 10 per side 
-Begin with one foot back
- Lower down to 90 degrees and rise back up

Stationary Lunge

- 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

Warmup:

Narrow stance squat + Wide stance squat = 1 rep

Narrow to Wide Squat

- Push your hips as you come down
- Reach parallel and explode up
- Bring feet together and land softly

Pop Jump squats

Superset:

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
* Reps are total, divide between sides

DB Bulgarian split squats

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- 12 per side

Dumbbell forward lunges

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension
- increase weight as reps decrease

DB sumo deadlift

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

DB calf raises

- Place the heel of one foot on an elevated surface 
- place palms down on ground, lift core/glutes off the ground and extend, squeeze glutes at the top and return to starting position 
- 10 per side

Heel Elevated SL 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

-Sit on a bench or box 
-Apply band around thigh 
-Legs together and while keeping ankles closer, pull knees away from each other with a slight hold

Seated abductor (banded)

Finisher:

Week 5 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

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

Holy camoly!! Those tricep circles!!☠️☠️

Christine Jones

Erin

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

Sara

A nice walk through the winery was perfect!

Week 2 Day 3: (Home + Gym) LISS

MELISSA HARRIS

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

Jessica

Week 3 Day 1: (Home) Upper Body

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

Morgan VanPool

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 🤣

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

Week 4 Day 1: (Home) Upper Body

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

Micah

Week 4 Day 2: (Home) Lower 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

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 5 Day 2: (Home) Lower Body

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