Name: Playbook - Heather Watkins - Week 6 Day 2: (Home) Lower Body
Uploaded: 2024-04-23T23:11:48.081Z
Duration: 40 min
Description: Week 6 Day 2: (Home) Lower Body

Lindsey

Sara

Erin

Katie Stagner

Hannah

This may be my favorite leg day ever 🎖

Michelle Reynolds

She doesn’t call it a finisher for nothin’ 🥵

Mandi

My legs are DEAD especially after that finisher!

Allison

Loved this leg workout! 1min 30 seconds on my wall sit 💪

Carissa

Increased weights on all deadlifts. Major stretch session will be needed this evening! 🥵

Mallory

1. My arms didn’t want to hold the weights up for the overhead walking lunges and lateral step ups after yesterdays workout
2. Those squat pulses and wall sit at the end had me ☠️

Megan Stevens

- 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
- 12 each side, 24total

Fire Hydrants

- 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:

- 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

Stand Alone:

Staggered Stance Deadlift

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Superset:

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 weight hold

- Keep your hips in the same place as you step up
- Come down with a slow controlled movement
 - 10 reps per side

Lateral step ups

- 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 in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

- 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

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Finisher:

Week 6 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 6 Day 2: (Home) Lower Body

Community

More workouts from Heather Watkins