Name: Playbook - Heather Watkins - Week 7 Day 5: Lower Body
Uploaded: 2024-04-23T23:11:47.601Z
Duration: 45 min
Description: Week 7 Day 5: Lower Body

LaGena

- 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 alone:

- Begin with feet together and dumbbell in both hands
- Step forward with one leg lower down until 90 degrees
- Step backward with the same leg and lower down until 90 degrees
* Work both sides

DB forward to reverse lunge

- Bring your heels towards your glutes
- Extend back out with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls with a stability ball

Superset #1:

- 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

Single leg deadlift

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Add band/weight to increase the challenge

Glute Bridge

Superset #2:

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- 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

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

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

Wall sit

Finisher:

Week 7 Day 5: Lower Body

I took a break from the app for a little while but downloaded it again this morning. Nothing kicks my butt quite like these workouts!! Love them! (Brownie points because I can do them at home and not have to leave my kiddos!)

JORDAN

Heather Sue

Man what a workout! I was determined to finish it the second try of this. Videos helped with form tremendously.

Ashley Flahardy

Week 1 Day 1: Shoulders + Triceps + Chest + Core

Legs are dead!!! But so worth it 🙌🏻

That was incredible! Also, just discovered the playlist and I’m here for it!!

Week 1 Day 2: Lower Body

LISS and a good book is one of my favorite combos!

Week 1 Day 3: LISS

Heather

Casey

Week 1 Day 4: Back + Biceps + LISS

Loved it!! Finally getting brave enough to do my step ups on my bench! 🙌🏼

Julie

Audrey

Week 1 Day 5: Lower Body

Intense but felt great! A couple of modifications were made, but I finished!

Week 7 Day 5: Lower Body

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