Name: Playbook - Heather Watkins - Week 6 Day 2: Lower Body
Uploaded: 2024-04-23T23:11:48.019Z
Duration: 45 min
Description: Week 6 Day 2: Lower Body

You smoked my legs this morning!!! Loved it!!!

Samantha Parsley

Michelle Reynolds

On paper, that finisher doesn’t look bad but once you start doing it… 🥵

Megan Stevens

Allison

Kaitlin Myer

I wasn’t sure I’d be able to finish this one, but I did! My legs are jello! 🤪💪🏼👌🏻

Melissa Watson

Sarah

Olivia Lester

Whew! Leg day! Loved all but those lunges!

Lindsey

Not sure if I’m feeling stronger or weaker

Hannah

Angela

Katie Stagner

That was tough! I was already in a full sweat with the Warmup!! 🥵

Sara Beth Deane

Hailey

Jump squats➕️15 pounds of weight✅️sweat sesh y'all💪🤪

Mandy

Week 6 Day 2: Legs

You’ll notice this workout is familiar, it is similar to week 3 day 2, this is to be able to compare your previous weight used and aim to progressive overload this week! Push yourself, make yourself proud of your efforts and crush it! 🔥

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- 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:

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.

Narrow stance squat + Wide stance squat = 1 rep

Narrow to Wide Squat

- Push your hips as you come down
- Reach parallel and explode up
- Add weight for extra challenge!

Jump squats

Superset #1:

- Stand in a wide toed out stance with dumbbells or a heavy dumbbell  in your hands. 
- Keeping your back straight in a neutral position, hinge your hips back and perform a deadlift
- Increase your weight with each rep of perform 12-15 reps with each set!

DB sumo deadlift

- Elevate heels onto weight plate, book, etc. 
- Hold dumbbells/kettlebell in each hand at shoulders
- Lower into a dumbbell/kettlebell goblet squat
- Stand up to full extension

Heel elevated goblet squat

Superset #2:

SL hip thrust - 20 reps total (10 per side)

- 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 
- 10 per side

DB walking lunges

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
- Use weight, to modify - use band

Single leg hip thrust (weighted)

Superset #3:

Complete each movement back to back with little rest in between. Rest 15-30 seconds and complete 3 rounds total!

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Other name for “Bench taps” - Alternate legs onto elevated surface quickly - can use a bench, box, chair, etc.

Bench Sprints

FINISHER CIRCUIT:

Week 6 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!!

Lacie Fallin

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 💪🏻

Sasha

Week 2 Day 4: Upper Body + Core

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

Amelia Pyles

Week 2 Day 5: Glutes

Love these workouts! One of my favorites so far!

Lana Scherer

Jessica

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 ❤️

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!!

Mallory

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.

Hayley

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

Christine Jones

Week 5 Day 1: Upper Body + Cardio conditioning

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.

Week 5 Day 2: Lower Body

🧘‍♀️ stretches & relaxes my full body. Def uses strength I've gained throughout challenge.

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

Week 6 Day 3: LISS

This felt so good! And I went up in weight from what I thought I could handle! 👌🏻💪🏼

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 6 Day 2: Lower Body

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