Name: Playbook - Josefine Holmberg - W1/D4 - Lower Body
Uploaded: 2021-01-18T11:47:45.601Z
Duration: 45 min
Description: W1/D4 - Lower Body

Rashmitha

Salwa

Alyssa

Merle

- Put the band above your knees
- Push your knees out in the band 
- If you have space keep moving forward, if not, do them like me :)

Banded Cross Walk

- Put the band above your knees 
- Push your knees out in the band

Banded Lateral Steps

Warm it with Walks

- Get into a wide stance position
- Hold a Dumbbell down between your legs
- Keep constant tension in your legs and glutes!
- Make sure that your knees are tracking our over your toes

DB Sumo Squat

- Stand Hip width apart 
- Push your hip back at the same time as you leg the weight down right below your knee. 
- Make sure to keep you back flat with a natural arch 
- Keep constant tension in hamstrings and glutes as you are lowering and lifting the weight
- Extend your hip at the top and squeeze your glutes but make sure to not lean back or overarching your back

DB Romanian deadlift

- Put the band above your knee
- Hold on to something in front of you
- Keep your foot flexed and push your heel back
- Keep constant tension in your Glute
- Reps per leg

Standing Banded Glute Kickback

- Alternate between legs 
- Step up through the front leg

Reverse Lunge

- Feet between hip and shoulder width apart
- Keep tension in legs and glutes

Air Squat

- Stand between hip and shoulder width apart
- Push through the floor and try to jump as high as possible but still land softly. 
- Stay engaged

Jump squat

Squat it - Jump it

Tuck-Ups

Bicycle Crunch

- Pretend that you’re holding a jump rope ;) 
- Jump and rotate your wrists 
- If you have a jump rope you can use it!

Air Jump Rope

W1/D4 - Lower Body

Elisa

Lupita Soto

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

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

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/D4 - Lower Body

Community

More workouts from Josefine Holmberg