Name: Playbook - Heather Watkins - Week 5 Day 2: Lower Body
Uploaded: 2024-04-23T23:11:47.967Z
Duration: 50 min
Description: Week 5 Day 2: Lower Body

Samantha Parsley

Allison

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.

Hayley

Jessica

Date I say BSS are getting easier 🙌🏼 upped my weight on them and still felt like a was dying but they are becoming a fave 😳

Lacie Fallin

Bulgarian squats….,,HATE THEM and LOVE THEM🤦🏼‍♀️

Sara

My favorite lower body workout to date 💥

Sasha

Christine Jones

So glad I didn’t have my kiddo while doing this one, I am dead! 💪🏼😳🔥

Melissa Watson

Julie

Best leg workout I have had in a  while! Killer but loved it!

Katie Stagner

Lindsey

I love everything about this workout except for the bulgarian split squats. Those are the devil!

Hailey

Hannah

Burned so many calories! May not be able to walk tomorrow!

Sarah

Legs are jello. I could really tell a difference on those Elevated toe raises. 🔥🔥

Erin

Hams, glutes, calves.. ALL ON FIRE! Whew that was a great workout!

Audrey

I totally ran out of time trying to get my Bulgarian split squats just right. This is a great workout!

Angela

Amelia Pyles

Legs feeling super strong in week 5 🙌🏼

Michelle Reynolds

Super thankful to have a sit down job after killing my legs this morning with that workout!!

Amber

Stairs are going to be a struggle today!! 🔥

Mallory

Week 5 Day 2: Legs 

You’ll notice this workout looks familiar. It is similar to Week 2 Day 2 - just a different finisher circuit! Push yourself with those weights and aim to bump your intensity level up. Where can you progressive Overload? 

Increase weights, shorten rest breaks, etc! 

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:

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.

- Rest a dumbbell on each shoulder with one end of the weight pointing forward. Feet are hip-width apart with heels planted firmly on the floor. 
-Brace your abdominals and stand tall with your shoulders pulled back for good balance.
- Move your butt backward as you start to lower your body by bending at the knees. Be careful to not arch the back forward
- Descend to the point where your thighs are parallel to the floor. Less than the full distance is okay until you develop good form.
- Press into your heels to straighten your knees and hips and rise back up to a standing position. Keep your chest tall so your back stays in a neutral position

DB 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
- 8 per leg

Single leg deadlift

Superset #1:

10 reps per leg for BSS. 8 reps for BSS jumps. Complete both movements for one side first and then the next side.

- 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

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides, divide total reps

Bulgarian split squat jump

Superset #2:

- Keep your chest up 
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat
- 10 per leg (20 total)

Reverse lunge w/ knee drive

- Keeping your feet aligned with your knees 
- Push out your legs 
- Ensure your movement against the resistance is smooth and controlled
- 15 per leg, 30 total

Standing Abductor

Superset #3:

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 jump squats

Place band around thigh, squat down into 90 degree angle and step to the right side and while maintaining same angle, step back to the left. Each step = 1 rep!

Banded Side Steps

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted toe elevated calf raises

FINISHER:

Week 5 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!

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 💪🏻

Week 2 Day 4: Upper Body + Core

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

Week 2 Day 5: Glutes

Love these workouts! One of my favorites so far!

Lana Scherer

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 ❤️

Megan Stevens

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

Upped my weights and definitely feeling it this morning.

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… 🥵

Week 4 Day 2: Lower Body

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!

Mindy Denton

Week 5 Day 1: Upper Body + Cardio conditioning

🧘‍♀️ 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! 👌🏻💪🏼

Olivia Lester

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 5 Day 2: Lower Body

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