Name: Playbook - Josefine Holmberg - W1/D1 - Lower Body
Uploaded: 2021-01-18T11:46:15.431Z
Duration: 45 min
Description: W1/D1 - Lower Body

Elisa

Lupita Soto

First the glue attack and then the rest of the body. Burn burn burn 🥵😅

Rashmitha

Lorena Mendiondo

Oh my God!!!! Almost die young girl could not believe I did the last exercise;) it was amazing thank you!

Salwa

Thank you so very much, awesome workout ! Be well 😃
Merle (Ottawa, Canada)

Merle

- Band above your knees
- Feet about one foot from your glutes 
- Push up through your heels
- Keep constant tension in your glutes

Banded Glute Bridge

- Lift up into a Glute Bridge
- Keep that position and move knees in and out into the band
- You will the outside of your glutes burn!

Banded Glute Bridge Abduction

Booty Blaster

- Stand Hip width apart 
- Push your hip back and make sure to keep you back flat with a natural arch 
- Engage hamstrings and glutes and lift the kettlebell up from the floor
- Extend your hip at the top and squeeze your glutes but make sure to not lean back or overarching your back

KB Deadlift

- Use a chair, box or what you have access to
- Put your hip on the edge of what you’re using
- Keep constant tension in your glutes
- Squeeze at the top

Reverse Hypers 
(At Home)

- Stand between hip & shoulder width apart
- Hold a Kettlebell at your chest
- Keep tension in your legs and Glute
- Squat down to below parallel and push up through your foot
- Full Extension in your hip

Goblet Squat KB

- Put the band above your knees
- Come down on hands and knees 
- Use your Glute to lift your foot up
- Keep constant tension in your glute
- Reps is per side

Banded Quadruped Kickback

- Start with feet wide apart
- Sit down in to one side - push your hip back and really focus on sitting back into your Glute
- Push up through the entire foot and switch side 
- Alternate between sides
- Reps per side

Cossack Squat BW

- Lean back and lift your feet slightly off the ground
- Twist your upper body side to side and really squeeze the side of your abs/your obliques

Russian Twist
(Home)

- Sit up and lean your upper body slightly back, legs straight out
- Use your hands as support
- Drive your knees towards your chest 
- Keep constant tension in your core

Seated Tucks

- Start standing 
- Put your hands on the ground and jump your feet back into a high plank on hands 
- Jump your feet back in to your hands
- Stand up straight 
- You have to lock out your hip!

Find a good pace and break up as needed

Down Ups

W1/D1 - Lower Body

Jouhara

Awesome arm workout, needed that!
Thanks💪👍

Super super super workout!!! You rock girl!!!

W1/D2 - Upper Body

W1/D3 - Active Recovery

Alyssa

W1/D4 - Lower Body

Even if you sweat less in these workout the burn is intense

Oh my God! This is an amazing program from strong girl and me almost die to complete it:)

W1/D1 - Lower Body

Community

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