Name: Playbook - Josefine Holmberg - W2/D5 - Lower Body
Uploaded: 2021-01-18T11:46:07.303Z
Duration: 45 min
Description: W2/D5 - Lower Body

Elisa

Salwa

- 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

Standing Banded Glute Kickback

- Put one foot on something elevated behind you
- Weight in front leg 
- Push up through your glute
- Reps per side

Bulgarian Split Squat

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

Jump Lunge

Legs 1

- Feet shoulder width apart
- Toes slightly pointed out

Goblet Squat KB

- Start in the bottom of your squat but keep tension in your legs
- Come up 25% and lower down again 
- Keep constant tension

Squat Pulses

Legs 2

- Keep tension in the leg / Glute on the chair 
- Try to not push off with the foot touching the ground
- Reps prescribed is per leg

Static Single Leg Step-Up 
(Chair)

- Get into a wide stance position
- Keep constant tension in your legs and glutes!

Sumo Squat

Legs 3

- Let your upper body down to the ground with help of your arms - NOT a push-up! 
- Push yourself up 
- Jump and reach your hands over head

Burpee

- 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

- Come up in a plank on your hands 
- Keep your core tight and maintain your hips straight while stepping out with one foot to the side. 
- Alternate between your feet
- 10 each side

High Plank Feet Walks

- 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

- Feet between Hip and shoulder width apart
- Push up through the ground and jump
- Land softly into your squat

Jump Squat

HIIT booty

W2/D5 - Lower Body

Alyssa

Amazing !!!thank you so much for such amazing program and inspiring us to be stronger ...

W1/D1 Lower Body

W1/D2 - Upper Body

W1/D3 - FullBody HIIT

W1/D4 - Active Recovery

W1/D5 - Lower Body

I enjoy every single minute of sweat. Super super super WO 💪

OMG1 Brutal HIIT & did it! 
Awesome! Thank you 👍

Merle

Thank you so much for such amazing and well structured program, it’s one of the best program I did, in my 10 years of working out ... so smart ... God bless you!!!

W1/D6 - Upper Body

W1/D7 - Rest Day

W2/D1 Lower Body

Great upper workout! Thank you so much...

W2/D2 - Upper Body

Meghan Caraher

I was so scared to do it, but I did it !!!! Was so so tough!!! Just couldn’t did the last two exercises! Thank you...

W2/D3 - FullBody HIIT

W2/D4 - Active Recovery

W2/D6 - Upper Body

W2/D7 - Rest Day

W3/D1 Lower Body

Great!!! Didn’t expect less from your program strong girl!!! Thank you...

W3/D2 - Upper Body

W3/D3 - FullBody HIIT

W3/D4 - Active Recovery

W3/D5 - Lower Body

W3/D6 - Upper Body

W3/D7 - Rest Day

Another amazing workout!!! This is my last week, any suggestions, I will appreciate it.... thank you so much

W2/D5 - Lower Body

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