Name: Playbook - Josefine Holmberg - W2/D4 - Lower Body
Uploaded: 2021-01-18T11:46:32.619Z
Duration: 45 min
Description: W2/D4 - Lower Body

Merle

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

Rashmitha

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

Salwa

Alyssa

- Put the bottom of your feet together
- Let your knees out to the sides 
- Push up through the outside of your feet 
- Keep constant tension in your glutes

Diamond Glute Bridge

- Put you upper back/shoulder blades in a chair, couch or bench
- Put your feet so your in about a 90 degree angle at the top
- Keep your pelvis tucked & constant tension in your glutes.

BW Hip Thrust

Booty Warmer

- Stand Hip width apart 
- Put one foot slightly behind
- Push your hip back  
- Make sure to keep your 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
- Reps per leg

Staggered stance Deadlift DB

- Start with feet wide apart
- Hold a dumbbell close to your chest
- 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

Cossack Squat DB

- Alternate between legs 
- Step up through the front leg

Reverse Lunge

- Lean into your front leg to feel it a little more in your glute
- Jump from one lunge into the other

Jump Lunge

Lunge-Up

- 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 side

Standing Banded Glute Kickback

- Lay down on your side
- Keep band above your knees
- Lead with the knee and lift up
- Keep tension in your outside Glute
- Reps per side

Clam Shell

- Come in to a plank position
- Lift one leg at a time and squeeze your Glute at that side 
- Keep core tight!

Plank Leg lifts

- Jump in and out at the same time as you lift your arms over head

Jumping Jacks

W2/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

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

Thanks so much! Great leg workout today!
👍

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

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

W2/D1 - Lower Body

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

W2/D2 - Upper Body

W2/D3 - Active Recovery

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

I didn’t know belly buttons sweat. 😅😂

W2/D4 - Lower Body

Community

More workouts from Josefine Holmberg