Name: Playbook - Heidi Neal - Week 1 - Day 4: Lower Body (Circuit)
Uploaded: 2024-04-08T03:08:45.545Z
Duration: 30 min
Description: Week 1 - Day 4: Lower Body (Circuit)

Mary

I got completely lost 😂 I definitely need your great guidance through the workouts!

Annika

Fabiola Catania

Good routine but, like others, I prefer the guided workout. It is lonely enough working out at home alone, at least need instructor.

Missy

Nancy

Thank you for giving us more tools for our class.  I didn't like this format.  I felt alone: ​​(I like the teacher's accompaniment in a solo class at home. The class with accompaniment is more enjoyable and dynamic.

Rocio

I prefer you live, it is more time consuming to fo back and forth to select next slide. Was a good programme none the less.

Santie Nortier

Sophia

Meredith Buchwald

I prefer the videos where you talk to us throughout the entire video.

Julie Brennan

Eunika

Joana

Claudia

The videos wouldn't load for me, so I just repeated the guided sessions this week. I like the guided format, though, and just added extra sets in during some of the explanatory bits. Love your workouts, and I'm finally starting to see results. I'm getting back to my happy weight of 53kgs with muscle definition starting to show!

Tash

I def ran through all the reps much faster with this format and gave myself less of or no break in between. I felt like I did less because it was shorter so I added some arm and core moves at the end. All good, I like having both options.

Decided to do day 1 again, this kind of presentation for me is too hard to navigate and I’m pressed for time in the mornings. Great workout though!!!

Araceli

Doing it not guided was good practice for me. And logging the weights I used will be good data!

Aimee

Yikes! Love the workout—not the presentation.

Sara

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

Side to Side Squat

• Start with heels hip width apart
• Alternate sides tapping back with lengthened leg
• Reach to the ground

Alternating Tap Backs

• Set up in a low lunge 
• Frame your front leg
• Rotate through the middle back as you tap your opposite elbow toward the ankle and then, open your chest and stack your shoulders. 
• Repeat

World’s Greatest Stretch (Right)

World’s Greatest Stretch (Left)

Week 1: Lower Body Warm Up

• Alternate exercises for 3 Rounds 
• Limit rest between exercises and rounds

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

Superset 1

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single Leg Step Downs (Right)

Single Leg Step Downs (Left)

• From a seated position, lengthen one leg. 
• Step onto working leg 
• Drive through your heel to standing

Single Leg Sit to Stand (Right)

Single Leg Sit to Stand (Left)

Superset 2

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral Lunge (Right)

Lateral Lunge (Left)

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Superset 3

Week 1 - Day 4: Lower Body (Circuit)

Was good!  I figured out I could modify with a bottom stair.  Please mention before the first round.  I was looking around for a stool or something lower.  Then thought - stairs!  🥰

Derry

Katja

Great to return to this after a month absence. 💪

Julie

Week 1 - Day 1: Lower Body (Guided)

Melissa

Ashley

Allene

Week 1 - Day 2: Upper Body (Guided)

Really nice core exercises.  Gained a deeper understanding of breathing technique and pilates movement.

Noor

Great core workout! I’m noticing that I’m feeling a lot of strain in my neck and shoulders with a lot of these workouts. Do you have any suggestions for adjusting my form?

Kelly

Week 1 - Day 3: CORE (Guided)

That was great!  The first time I did a circuit.  Liked it more than I thought I would.

Week 1 - Day 5: Upper Body (Circuit)

I know you're trying to make these exercises a fast as possible to complete but maybe you could incorporate one session of a preview of each exercise and it's variations before the actual exercise sessions.

It kicked my butt! And I feel powerful! ❤️

Cathy

Week 2 - Day 1: Lower Body (Guided)

Andrea

Week 2 - Day 2: Upper Body (Guided)

Plank part at the beginning was too hard for me.

Kathy

Week 2 - Day 3: Core

Vicky

Love this format. Just got the gist of eccentric movement! Love when I think I hit the timer and hit 20 reps😂

Week 2 - Day 4: Lower Body (Circuit)

honestly i’m not motivated or love when it’s self guided! wish it was all the time you guiding us

Week 2 - Day 5: Upper Body (Circuit)

I felt stronger today! I upped my weights!

How high should my heart rate safely go?  I’m 2mo short of 69yo.  My HR goes to 145-148.  I read online it should only go to 140 max. Am I ok?  Or should I change something?

Week 3 - Day 1: Lower Body (Guided)

Tammy Lyn

LeeAnn

Week 3 - Day 2: Upper Body (Guided)

Julia

That was great Heidi. Did a week 3 workout on my day 1.

Lexi

Core exercises are so hard for me, but I really liked these. Even though I had to modify all of them.  Going to save this as a favorite

Week 3 - Day 3: Core

Love this option, gives me the opportunity to use other equipment that I have available and still follow the workout

Natalie

Taylor

Week 3 - Day 4: Lower Body (Circuit)

Week 3 - Day 5: Upper Body (Circuit)

Loved this one!!! Definitely tough but like how it raised heart rate and made me sweat.

Jennifer

After being sick for 2 weeks this was just what I needed to get back in the groove.

Week 4 - Day 1: Lower Body (Guided)

Without a bench it was hard to keep going up and down (to floor) with each exercise.

Good variations - 30 min went quickly today!

Danae

Week 4 - Day 2: Upper Body (Guided)

Awesome! Love the mock reformer moves. Very effective!

Increíble!!! Me gustó mucho esta rutina, trabajé músculos que no sabia que existían.

Adriana

Week 4 - Day 3: Core

Meghan

Week 4 - Day 4: Lower Body (Circuit)

Allison

Week 4 - Day 5: Upper Body (Circuit)

Loved the 3 combined workouts.  Especially loved the banded workout.

Great workout! Loved using a variety of bands weights and body weight.

Week 5 - Day 1: Lower Body (Guided)

I loved the workout but I can’t do almost all of the warm up.  Very little core strength, too much belly fat, and older.  Any suggestions for other arm shoulder warm ups?

Great arm and shoulder workout! Challenging trying to figure out what weight choices to make it effective.

Week 5 - Day 2: Upper Body (Guided)

Great workout and I love your top. Where can I get one like it?

Pauline

Week 5 - Day 3: CORE

Second time doing this routine this week and still love it! ❤️💪🏼

Week 5 - Day 4: Lower Body (Circuit)

Week 5 - Day 5: Upper Body (Circuit)

Step back to side squat and back to center for a minute…phew!

Week 6 - Day 1: Lower Body (Guided)

Love the variety of bicep, chest and shoulder variations.

Love the variety of moves in this workout.

Great workout!
I’m 2 weeks behind, but I’m looking forward to what’s next.

Week 6 - Day 2: Upper Body (Guided)

Staggered Leg Bridge, oh my! That was a new one for me. As promised, everything was cooked to perfection. Your coaching really helps me isolate the muscles we are working on. 🙏🏻

Sandi

Favourite by far!! Love it.. Thank you Heidi

Denise

Week 6 - Day 3: Core

Week 6 - Day 4: Lower Body (Circuit)

Just now finished this amazing series! Thanks to your coaching and enthusiasm for wellbeing, I increased my weight. Great to have a goal with a beginning, middle, and end. Ready for the next challenge!

Week 1 - Day 4: Lower Body (Circuit)

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