Name: Playbook - Jessica Giselle - Light leg day
Uploaded: 2023-05-30T19:31:47.260Z
Duration: 45 min
Description: Light leg day

Today’s workout is focused on legs. Light leg day! We will incorporate abs on a daily basis.

Do three sets of every workouts for 12-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Banded Abductors are for rounding the booty. They work out the muscle on the side of the butt.

-Keep your leg straight the entire you go out with it. 
-Push out your legs against the band
- Ensure your movement against the resistance is smooth and controlled
-You can start with no weight and if it gets too easy add a 10 lb weighted plate. 

Complete all reps on one leg before switching sides.

Do three sets of every workouts for 12-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Banded Abductors standing

This exercise strengthens the hamstrings, hip flexors, lower back muscles, and gluteal muscles

Engage your core and lift your left leg off the ground, extending it straight. Pick your hip up as high as possible, squeeze your glute and push your right foot into the ground. Continue squeezing your glute as you push your hips toward the ceiling to achieve full hip extension. Your core should be engaged to keep your ribs down. Your pelvis should be level and slightly tucked at the top. Pause at the top of the movement.

Do three sets of every workouts for 12-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Incline Single Leg Glute Bridge

-Push off your heels and keep your hips up as high as possible the entire time while your knees flare out against resistance. 
-When your knees glare out, the hips will have a tendency to want to dip down, but don’t let that  happen. 

Each time your knees flares out count it as in.

Do three sets of every workouts for 12-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Static glute bridge w/ hip abduction

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Do three sets of every workouts for 12-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Frog pumps

•Lie flat on your back with your knees bent.
•Cross your right leg on top of the left knee, and support your head with the left hand.
•Crunch and bring your left elbow across your body and toward the right knee.
•Repeat for as many reps as you can and switch sides.

Do three sets of every workouts for 12-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Ab Cross Crunches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Do three sets of every workouts for 12-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Ab Flutter kicks

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Do three sets of every workouts for 12-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Ab Reverse crunches

Light leg day

Morgan

Sabrina

Nicoleta

Glutes & Hamstrings

I was looking for a full body workout and this came up! It was great!

alisha

Awesome total body workout that is easily able to be done in under 1 hour at home.  

I didn’t feel up to working out at the gym today, but NO EXCUSES, so instead I still got my workout in the comfort of my home using Jessica’s app.  

I find Jessica’s workouts to be perfect for busy moms like me because she has designed these workouts to be flexible for busy lifestyles!

Erin

Full body workout

Loved the workouts and love having a structured workout!

Nycolle

Shoulders, chest, triceps & abs

Banded Workout

Russell

I loved it because this workout is back-friendly. I have this arched lower back which usuly gives me alot of pain during abs workout and I need to stop in the middle. But i made it to the end of the workout. Thank you

Samira

Lower belly workout!

Leg day!!

Great home workout in under an hour.  I’m trying to get back on track with my fitness after a miscarriage, and I like that this workout wasn’t too complicated for me to follow, yet it was challenging enough to where I can feel it!

Light leg day

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