Name: Playbook - Juice & Toya - DAY 1, W3 [Lower Body Strength] BW
Uploaded: 2024-01-08T02:35:51.721Z
Duration: 30 min
Description: DAY 1, W3 [Lower Body Strength] BW

Jennifer

Elizabeth

NikoDanielle

Chele

Anita

Shauna

The an section was tough!  The rest was a leg refresher...getting warmed up for more leg

Jesse Mir

Michelle

It was a good workout but I had to tap out because my knees were hurting.

Circuit 1 
3x12	Squat To Calf Raise
3x8	Goodmorning To Reverse Lunge
3x30sec.	Wall Sit 

Circuit 2	
3x12	Sumo Squat + Pulse
3x8ea	Single Leg Deadlift + Knee Tuck
3x10ea. leg	Marching Glute Bridges
	
100	Bodyweight Squat 

Circuit 3
3x30sec.	Sit Up + Twist 
3x30sec.	Plank Knee Tucks 
3x30sec.	Hollow Body SIngle Leg Knee Tucks

- Sit back into a squat position 
- Drive your hips up and forward 
- Reach arms overhead as you lift onto your toes

Squat to Toes

-With hands behind head, hinge hips, pushing glutes back 
-Come up, as you engage glutes, keep core engaged
-After you return to starting, step back into a reverse lunge on both legs

Bodyweight Goodmorning To Reverse Lunge

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Bodyweight Wall Sit

Circuit 1

Drop into a sumo squat, pulsing once at the bottom and squeezing glutes

Bodyweight Sumo Squat And Pulse

-Hinge back in the hips on a single leg
-maintain neutral spine, keep core engaged
-keep back toes facing the ground to keep hips neutral
-as you come up, drive your knee towards your chest

Single Leg Deadlift To Knee Tuck

Beginning in a glute bridge, extend your right leg out, leading with the heel. Then extend the left leg, to where both legs are extended in front of you, hips still raised up. 
Then, bring in the right leg, keeping the heel down. Then bring back in the left leg, ending in the starting glute bridge position

10 reps each side

Marching Glute Bridges

Circuit 2

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squat

Finisher

- Perform a sit up
- Twist your torso, reaching your hands down to the floor
- Lower back down and repeat sequence on the opposite side

Sit Up Twist

- From elbow plank position 
- Tuck each knee toward your chest, back and forth

Plank Knee Tuck

- Start with your body extended in a hollow hold position
- Elevate your feet and tuck each leg towards your chest - Repeat for reps
- Keep your lower back connected to the floor by squeezing your abs and glutes.
-

Hollow Body Single Leg Knee Tucks

Core Circuit

DAY 1, W3 [Lower Body Strength] BW

You both make it look too easy! Thanks for the sweat!

Tavaceia

Definitely a challenge but you will feel great when you finish! 💪🏽

Grace

D1 DAY 1, W1 [Full Body Strength] BW

Haven't exercised in a minute this kicked my ass.  Pure 🔥🔥

Andrea

Donna

D1 DAY 1, W2 [Full Body Strength] BW

Love the workouts but can't cast them to my roku like I can the intro to the series. No cast icon on the actual workout

Jess

A nice one! I did it at my own pace - even if I didn’t feel very good before starting it! It was worth it!

Anca

D2 DAY 2, W1 [Full Body Strength] BW

My sit ups are pretty weak, but just have to keep with it....

Claudia Ivette González Gómez

D2 DAY 2, W2 [Full Body Strength] BW

Jasmine

D3 DAY 3, W1 [Cardio-HIIT] BW

Katie

D3 DAY 3, W2 [30 Minute HIIT] BW

Alba Oaks

D4 DAY 4, W1 [Active Recovery] BW

D4 DAY 4, W2 [Active Recovery] BW

This work out was great! Made it through 9 reps.i've been a  runner since my early 40's but never really spent too much time working on the rest of my body.  So this is good for me

Managed 11 rounds 💪
Super proud. Next time will go for 12 😅

D5 DAY 5, W1 [Pyramid Challenge

Not easy! Had to break some up into groups of 20 but finished it all

DAY 1, W3 [Lower Body Strength] BW

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