Name: Playbook - Jill Griffiths - W1/D5 LOWER BODY
Uploaded: 2023-12-18T20:34:52.602Z
Duration: 30 min
Description: W1/D5 LOWER BODY

Karl Rasmussen

My favorite day is totally Leg Day!  As I type this I am currently injured and unable to do leg day, so please crush this workout for me and tell me in the comments how it went!!

Your Trainer
Jill

Bike, run, treadmill, jog, walk, elliptical etc

Cardio of choice!

Dumbbell seated to standing

Dumbbell bench squat taps

Set 1: Quads

- Extend arms and one leg out in front of you
-Hold one to foot
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt to sit on the bench
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat *modifications shown (8/8)

Prisoner step ups

Set 2: Quads 2.0

- Start with dumbbells 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

Romanian dumbbell deadlifts

Get in a reverse plank position with hands pointing to your feet.

Lift hips high and without letting them drop, walk one foot in then the other, then step one foot out then the other.

Hamstring walk ins

Squat down to touch the floor, then jump up with power as arms go above your head.

Try to get a lot of air under your feet as you jump. 

Tips:
When you touch the ground make sure you squat and legs are bent. 
Avoid a flat back and straight legs.

Squat HOP

Set 3: hammies + power

Put a band around you calves.
Step touch side to side.

Resistance band step touch

Crating strong and stable hips

Stand on the side of a bench, step or low box

Lower heel down to touch the floor, keeping hips stable and control as you lower down and stand back up.

SL heel tap (8/8)

Lay down on your side with your elbow under your shoulder.

Bend your legs. Lift your hip up off the ground and as you do lift your top leg so that it opens up like a clam shell. 

Lower back down with control.

Clam shells (15/15)

Set 4: hips & stability

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmer carry

W1/D5 LOWER BODY

I don't run so the time on an elliptical will have to do.

Nida

Jill has me running🏃‍♂️. Dang her. 😁

W1/D1 Start here!! Fitness test 💪🏼

Pam Beach

Jill Wiseman Wilkins

W1/D2 Full body! 🔥

Here is my recipe 😋 
Get two steaks out of the freezer 
Let the steaks defrost for awhile 
Put them on a hot grill
Sprinkle with a good seasoning
Cook them no more than rare
Serve with baked potatoes and broccoli 🥦

W1/D3 Recovery Day! + Habit

I am definitely earning my December Challenge checkboxes with these workouts! 😁

W1/D4 Chest/Triceps

Great workout. Thanks for helping me with it. I finished at the gym and went on a bike ride.

W1/D6 Biceps/Back

W1/D7 Devils Hybrid HIIT!

W2/D1 Shoulders + CORE

W2/D2 Full Body

W2/D3 Recovery Day! + Habit 1&2

30 push-ups at the end? Pure torture! 😉

W2/D4 Chest/Triceps

W2/D5 LOWER BODY

W2/D6 Bicep/Back

W2/D7 Hybrid HIIT for 30!

Well that was interesting, putting  a 20 pound weight in a backpack and walking for 20 minutes. 😀

W3/D1 Shoulders/Core Challenge

This one is more difficult than it looks! I looked at the videos and thought that doesn't look too bad. After finishing the five sets, I was tired!

W1/D5 LOWER BODY

Community

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