Name: Playbook - Josefine Holmberg - W3/D1 Lower Body
Uploaded: 2021-01-18T11:48:41.193Z
Duration: 45 min
Description: W3/D1 Lower Body

Salwa

- 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 between hip & shoulder width apart
- Hold on to a dumbbell in each hand
- Keep tension in your legs and Glute
- Squat down to below parallel and push up through your foot
- Full Extension in your hip

DB Squat

- 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

Staggered stance Deadlift DB

- 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)

- Sit on a couch or chair
- Put a mini-band above knees
- Push our in the band as far as you can 
- Keep constant tension

Banded Abduction

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

Fire Hydrant

Shoulder Taps

Single Leg Kick

W3/D1 Lower Body

Elisa

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/D5 - Lower Body

W2/D6 - Upper Body

W2/D7 - Rest Day

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

W3/D1 Lower Body

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