Name: Playbook - Heather Watkins - Week 5 Day 5: (Home) Lower Body
Uploaded: 2024-04-23T23:11:48.056Z
Duration: 50 min
Description: Week 5 Day 5: (Home) Lower Body

Those lunges to curtesy lunge are from the devil 👿

Katie Stagner

Allison

Hannah

I thought the reverse lunge to curtsy lunge and the lateral lunge x2 with jumps were NEVER going to end 🤣

Megan Stevens

Carissa

Kali

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

WARMUP:

This workout is similar to W2D5 - progressive overload where you can and let’s finish week 5 strong! 💪🏼

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat

Waddle Walk

Superset:

- 12 per leg 
- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Drop you leg back behind you into a curtsy lunge
- Stand back up into the starting position

Reverse lunge to curtsy lunge

Get into a squat position and alternate into lunges. Both sides = 1 rep
- Weighted.

Lateral side lunge squats

STANDALONE - Meaning you aren’t doing 2 exercises back to back. this allows you to increase your weight quite a bit! This is a pyramid style so you will be starting with lighter weight at the higher reps and then added weight each set as the reps decrease!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting, contract your glute muscles
- use a barbell or dumbbells

Weighted hip thrusts

Standalone:

- 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

- Get into a half squat position with your thigh parallel to the floor. 

- Keep your arms extended in front of you. 

- Take a step to the side with the left leg trying to lift your hips and body as little as possible. 

- Pull the right leg to the left leg

- Then do a squat jump

- Then back to the start position.

Double lateral squat walk w/ a jump

- 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

Finisher circuit:

Week 5 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

Michelle Reynolds

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!

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! 💪

Mallory

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

Kaitlyn

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👊🏻

Mandi

Week 4 Day 3: (Home + Gym) LISS

Lindsey

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

That felt good!  Maybe not tomorrow tho…

Amber

Week 5 Day 2: (Home) Lower 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

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 5: (Home) Lower Body

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