Name: Playbook - Josefine Holmberg - W4/D1 Lower Body
Uploaded: 2021-01-18T11:47:19.524Z
Duration: 45 min
Description: W4/D1 Lower Body

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

Salwa

- Lift your knee toward your chest at the same time as you lean forward a little and crunch down to the same side 
- Make sure to squeeze your obliques on that side.
- L+R = 1 rep

Knee Lift Side Crunch

- Front foot static & push up through the heel 
- No weight in back leg, just use as support 
- Sit back into the Glute of the front leg

Curtsy Squat
(At home)

- Stand Hip width apart 
- Push your hip back at the same time as you are lifting one leg behind you.
- Come down with the Weight right below your knee. 
- Make sure to keep you 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 side

Single Leg RDL DB

- 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

- Put the band above your knees
- Come down on hands and knees 
- Use your Glute to lift your foot up
- Keep constant tension in your glute

Banded Quadruped 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

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

Skate Jumps

- Start in a wide stance position
- Sit back into one leg/Glute
- Push up through that same leg
- Shift over time the other side
- Reps per side

Lateral Lunge

Ski Lunge

W4/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

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

W4/D2 - Upper Body

Great and amazing workout!!! Thank you...

W4/D1 Lower Body

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