Name: Playbook - Jessica Giselle - W2 D1 - Booty, Legs, & Abs (heavy)
Uploaded: 2022-08-17T06:38:10.038Z
Duration: 45 min
Description: W2 D1 - Booty, Legs, & Abs (heavy)

Today’s workout is focused on your booty, legs, and abs. Heavy leg day! We will incorporate abs on a daily basis.

SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells
Sliders 
resistant bands
Bench 
Mat

- Use 10-30lb + dumbbells for beginner/intermediate, 12lb for advanced

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbell front back jump squats

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Complete all reps on one leg before switching sides.

Side lunge (sliders)

This workout strengthens your legs and lower back

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

- Start with the weights 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

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell Romanian deadlifts

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Complete all reps on one leg before switching sides.

Dumbbell Single Leg RDL

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Complete all reps on one leg before switching sides.

Dumbbell bulgarian split squat

Banded hip thrusts w/ (3) abduction

•Plant your forearms on a flat, elevated surface like a table or bench. 
•Elbows should be under shoulders. Step your feet back so that your body forms a straight diagonal line. 
•Tuck the tailbone slightly as you pull the bellybutton up towards the spine. 
•Now bring one knee in towards your chest. 
•And then return the foot back to the starting position and repeat this movement with the other leg continue to repeat switching legs.
•Imagine you’re trying to pull your elbows and feet together.
*Do 20 reps each leg

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Complete all reps on one leg before switching sides.

Ab Incline Plank Knee Ins with Resistant bands

W2 D1 - Booty, Legs, & Abs (heavy)

W1 D1 - Booty, Legs, & Ab’s (heavy)

Lorie

W1 D2- Chests, Triceps, Shoulders, & Abs

I am drenched! Workout says “light”, but it still kicked me good in the behind!

W2 D1 - Booty, Legs, & Abs (heavy)

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