Name: Playbook - Juice & Toya - DAY 1, W4 [Lower Body Strength] BW
Uploaded: 2024-01-08T02:35:51.765Z
Duration: 45 min
Description: DAY 1, W4 [Lower Body Strength] BW

Jennifer

It was super ! This week injured wrist so all lower body and core and no dB....
So this was perfect

Francois Beauregard

Yay what a nice 😓 sweat 😅, anyway thank you for the great workout😊

Anita

Elizabeth

Started the week with BW exercise due travel. It was a good burn 🔥🔥🔥

Marlina Charley

Decided to start the week with 2.0 BW workout. It was great.

Becky

Circuit 1
3x15	Drop Squat 
3x8ea. Lateral Lunge To Knee 
3x15sec.	SL Wall Sit Bodyweight

Circuit 2	
3x10ea	Prisoner Split Squat
3x10ea	Reverse Lunge Pulses
3x10ea.	Single Leg Glute Bridge With Abduction

Circuit 3	
3x12	V Ups
3x12	Garhammer Raises
3x20	Toe Touches Legs 90 

Finisher:	8 min EMOM
6 jump squats
6 reverse lunges
6 bodyweight glute bridges

Squat down toward the ground, keeping chest tall and core tight

Bodyweight Drop Squat

-Keep knees aligned with hips and ankles as you drop into a side lunge
-Keep core tight as you come up and drive knee to the chest

Side Lunge To Knee Tuck

- Sit against the wall with your back flush.
- Your knees should be at 90º 
- Elevate one leg so that it is parallel to the opposite leg.

Single Leg Wall Sit

Circuit 1

Begin in a split stance, hands behind head
Drop into a lunge, keeping chest tall, core engaged

Prisoner Split Squat

-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

-Squeeze glutes as you go up into the glute bridge, and also while you extend one leg out
-Try to keep extended leg in line with hips

Single Leg Glute Bridge With Abduction

Circuit 2

-Try to come up reaching your finger tips to your toes
-Modify by tapping heels to the ground

V Ups

-Start with legs extended straight up 
-Lift hips off the ground, bottoms of your feet toward the ceiling
-Slowly come down into a leg raise, keeping core engaged

Garhammer Raises

Begin with legs at 90 degrees, keeping knees aligned over your hips
extend one leg up straight, reaching to touch the toe with the opposite hand
reach up, getting shoulder blades off the ground

Toe Touches Legs 90 Degrees

Circuit 3

8 minute emom: every minute on the minute

Start a timer. At the beginning of the timer, do 6 bodyweight jump squats and 6 total reverse lunges, and 6 glute bridges. Rest for the remainder of the minute. At the beginning of every minute, start the circuit again. For example, if it takes you 30 seconds to do the circuit, then you have 30 seconds rest. if it takes you 35 seconds, you have 25 seconds of rest, etc. 

If it's too easy, increase the reps of the exercises.

-Keep weight back in the heels
-Use your arms for momentum coming up 
-Squeeze glutes as you jump up
-Try to land softly in your heels

Jump Squat Bodyweight

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Repeating the sequence on the opposite side

Bodyweight Alternating Reverse Lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Bodyweight Glute Bridge

Finisher EMOM

DAY 1, W4 [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

Shauna

Jesse Mir

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, W4 [Lower Body Strength] BW

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