Name: Playbook - Heather Watkins - Week 5 Day 2: Lower Body
Uploaded: 2024-04-23T23:11:48.044Z
Duration: 45 min
Description: Week 5 Day 2: Lower Body

Olivia Lester

Cindy

Week 5 Day 2: Legs

This workout may look familiar as it is similar to week 2 day 2 - just a few differences. Aim for progressive overload!! 

Make yourself proud of your effort today and give your workout 100%! You got this friend! 🤜🏼🤛🏼

- 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:

- 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

Bodyweight Bulgarian split squats

Superset:

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- 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

Begin with your feet positioned shoulder-width apart and knees slightly bent.

Raise the weight above your head.

Keep the weight directly overhead and centered between your shoulder joints.

Take a comfortable step forward

Walking lunges with overhead plate hold

- Holding dumbbells down at your side
- Step back and across in to a curtsy lunge
-keep front row straight 
- Step back to the starting position
* Reps are total, split between sides

DB curtsy lunge

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Seated Abductor

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Seated Adductor

Finisher: 2 Rounds

Week 5 Day 2: Lower Body

Allison

my arms have never hurt more! definitely a challenge for the first day! i loved it !!

Makayla

It definably kicked my butt! I work out six days a week and it felt like I wasn’t in shape at all to be honest. It’s the cardio that really gets me though, but I will keep pushing!

Savannah

Week 1 Day 1: Upper Body + Cardio Conditioning

Me legs are noodle…..I fell leaving the gym…..it’s fine I’m fine 😂😂😂💀

Crystal Gibson

Whitney

Week 1 Day 2: Lower Body

Week 1 Day 3: Low Intensity Steady State

Week 1 Day 4: Shoulders + Back + Core

Casey

Week 1 Day 5: Glutes

That one kicked my butt! But in such a great way!!

Omgoodness. Anyone else think this was hard.  I do HIIT at the gym but this may have kicked my but more!

Mindy Denton

Week 1 Day 6: Full Body AMRAP

I was able to bump up my weights today!! I love being able to tell i’m physically getting stronger!

Week 2 Day 1: Upper Body + Cardio Conditioning

Week 2 Day 2: Lower Body Build

I needed that after leg day! 👟✔️🙌🏻

Week 2 Day 3: LISS

Kandice

Love this one! The core circuit was 🔥🔥

Week 2 Day 4: Upper Body + Core

Tomorrow is officially cancelled.  I’m feeling the burn 🔥

Sasha

Week 2 Day 5: Lower Body - Glute Focus

Week 2 Day 6: Full Body EMOM

Taylor

Definitely going to feel that one in the morning! 🥵

Lana Scherer

Week 3 Day 1: Upper Body + Cardio Conditioning

My legs are jello after that! Felt good though 🦵🏼

That finisher was tough after all those lunges 😜

Going to Feel that one in the morning....

Week 3 Day 2: Lower Body Build

Love that I can switch up workouts and do what’s convenient for me!

Week 3 Day 3: Low Intensity Steady State

Really enjoyed this workout! Actually could do things I have not been able to in the past! I feel way stronger than I have ever before!

Upped my weights & feeling stronger 💪🏼

Week 3 Day 4: Shoulders + Back + Core

Still working on the leg raised glutes. 🤷🏻‍♀️. heather makes those box jumps look so easy…..😂

Week 3 Day 5: Lower Body - Glute Focus

Whew! Finally able to do the lemon 🍋 squeezers!!! 👊🏻
Glutes still on fire 🔥 from yesterday 🍑

Week 3 Day 6: Full Body - Tabata

Week 4 Day 1: Upper Body + Cardio Conditioning (Gym)

Week 4 Day 2: Lower Body (Gym)

Week 4 Day 3: Low Intensity Steady State

Back and core day are one of my favorites!

Week 4 Day 4: Shoulders + Back + Core (Gym)

Week 4 Day 5: Glutes (Gym)

Week 4 Day 6: Full Body AMRAP

Loved the cardio conditioning on this one!!

Week 5 Day 1: Upper Body + Cardio Conditioning

Christine Jones

That felt awesome after an intense leg day!

Week 5 Day 3: LISS

Week 5 Day 4: Upper Body + Core

Week 5 Day 5: Lower Body - Glute Focus

Week 5 Day 6: Full Body EMOM

Week 6 Day 1 (Gym): Upper Body + Cardio Conditioning

The stair master after all of them lunges 😮‍💨💪🏼

Morgan Baker

Week 6 Day 2 (Gym): Lower Body Build

Week 6 Day 3 (Gym): Low Intensity Steady State

Shoulders on fire 🔥 
Loved the Core finisher!

Week 5 Day 2: Lower Body

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