Name: Playbook - Josefine Holmberg - W3/D5 - Lower Body
Uploaded: 2021-01-18T11:45:53.015Z
Duration: 45 min
Description: W3/D5 - Lower Body

Salwa

- 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 kettlebell straight down between your legs
- Keep constant tension in your legs and glutes!
- Make sure that your knees are tracking out over your toes

KB Sumo Squat

- Stand Hip width apart 
- Push your hip back and make sure to keep you back flat with a natural arch 
- Engage hamstrings and glutes and lift the kettlebell up from the floor
- Extend your hip at the top and squeeze your glutes but make sure to not lean back or overarching your back

KB Deadlift

Legs 1

- Start with feet wide apart
- Hold a kettlebell on 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
- Reps per side

Cossack Squat KB

- Alternate between legs 
- Step up through the front leg

Reverse Lunge

Legs 2

- Band above your knees
- Feet about one foot from your glutes 
- Push up through your heels
- Keep constant tension in your glutes

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

Legs 3

- 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

- Use your abs to pull your shoulder blades off the ground
- Make sure to keep constant tension in your abs

Low Crunch

- Lean back and lift your feet slightly off the ground
- Twist your upper body side to side and really squeeze the side of your abs/your obliques

Russian Twist
(Home)

ABS with a twist

W3/D5 - 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

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/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/D5 - Lower Body

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