Name: Playbook - Josefine Holmberg - W2/D1 - Lower Body
Uploaded: 2021-01-18T11:48:22.261Z
Duration: 45 min
Description: W2/D1 - Lower Body

Thanks so much! Great leg workout today!
👍

Merle

This workout has your butt sweating too... Thanks a lot josefine

Rashmitha

Best gift to me! 🌷Happy Mother’s Day 🌷👍

Salwa

👍What a burn, awesome leg day! Thank you😀!

- Feet Shoulder width apart
- About 1 foot from your glutes 
- You want to have a 90 degree angel at the top of the glute bridge 
- Keep constant tension in your glutes - don’t relax when you touch the floor

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

Glute Bridge XXX

- Start with feet wide apart
- Hold the weight on your chest
- Sit back into one side
- Stay low and shift over to the other side
- Keep constant tension in your legs
- Reps are total

Low Cossack Squat

- Stand about hip width apart between feet 
- Hold on to two dumbbells 
- Step one foot behind you 
- Lower the back knee towards the ground and make sure you are in a 90/90 angle in the knees in the bottom position 
- Keep constant tension

Static Lunge

- Stay in a quarter squat position 
- Jump from one foot to the other
- 15 reps per side

Skate Jumps

- 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

Skaters

- Come down on your hands and your knees
- Keep 90 degrees in the knee
- Lift your knee
- Keep tension in your glute

Fire Hydrant

- Alternate between legs 
- Step up through the front leg
- Reps per leg

Reverse Lunge

- Stand about hip width apart between feet 
- Hold on to two dumbbells 
- Step one foot behind you 
- Lower the back knee towards the ground and make sure you are in a 90/90 angle in the knees in the bottom position 
- Stay there and do small pulses up & down
- Keep constant tension
- Reps per lef

Lunge Pulses

Lunge + Pulses

- Use your core to lift your legs up high in the air
- Use your hands as support 
- Slowly come down and tap the floor with your toes

Dual Leg Lift with Toe Touch

W2/D1 - 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

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/D5 - Upper Body

W1/D6 - HIIT

W1/D7 - Rest Day

Great arm workout 💪 & ready for my day, Thanks ! 
👍

W2/D2 - Upper Body

W2/D3 - Active Recovery

Those clam shell workout made me realize of another muscle on the sides of my butt😱😅😅

Good leg glute day!! Thank goodness for skipping at the finish 👍

W2/D4 - Lower Body

Your program is amazing!!!! It’s a pity that is only for two weeks:(

I didn’t know belly buttons sweat. 😅😂

W2/D1 - Lower Body

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