Name: Playbook - JOJA LIFE - Lower Body
Uploaded: 2023-01-06T17:32:03.132Z
Duration: 30 min
Description: Lower Body

Jenna

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

- Start in a half squatted sumo stance
- Press up onto the toes of one foot, engaging your calf
- Pause at full contraction, then release back down to starting position
- Repeat on the opposite side
- Alternating back and forth for time or reps

20 total reps (10 each side)

Sumo squat alt calf raise

- Start with both feet together
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting position
- Complete desired reps then repeat on the opposite side

20 total reps (10 each side)

Bodyweight reverse lunge

Leg Circuit I

- Kneel on the ground on all fours 
- Lift one leg up behind you
- Keeping your leg raised, curl and release your leg, engaging your hamstrings
- Complete desired reps then repeat on the opposite side

20 total reps (10 each side)

Kneeling leg curl

- Start in a standing position, balanced on one leg with the mini band held in one hand and the other end looped under your foot
- Hinge forward at the hips, bringing your chest toward the floor as you raise the opposite leg behind you
- Push through your heel, driving the hips forward to return to starting position
- Complete desired reps then repeat on the opposite side

20 total reps (10 each side)

Mini band single leg RDL

- Stand tall, chest lifted and shoulders back
- Place one foot up onto the bench and push through your heel to stand up
- Bring the other leg up, driving the knee forward and up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

20 total reps (10 each side)

Bodyweight step up w/ knee drive

Leg Circuit II

- Lie face up on the floor, with your knees bent and feet flat on the ground
- Keep your arms at your side with your palms down
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold your bridged position for a couple of seconds before easing back down to starting position

Glute bridges

- Get down on all-fours, with your hands directly below your shoulders and knees directly below your hips
- Your back should be flat, your neck neutral
- Keeping your arms straight, core engaged, and knees bent 90 degrees, kick one leg up, pressing the sole of your foot up toward the ceiling
- Squeeze your glute as hard as you can at the top of the movement
- Reverse the move, lowering your leg to the starting position
- Complete desired reps then repeat on the opposite side

20 total reps (10 each side)

Donkey kicks

- Stand tall with a mini band looped around your feet
- Sit your hips back and low into a half squat
- Walk laterally one step with each leg
- Stand up to full extension and repeat
- Complete desired reps in one direction then repeat in the opposite direction

20 total reps (10 each direction)

Mini band lateral squat walk

Leg Circuit III

Lower Body

Just a big "thank you" for this gift, for the way you make us feel and the inspiration you are for us ♡

Lower Body

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