Name: Playbook - Juice & Toya - W3/D1 Lower Body
Uploaded: 2024-04-28T06:00:56.184Z
Duration: 35 min
Description: W3/D1 Lower Body

Meghan

The table-top hydrant were a near death experience… my shoulders are done for it!!!

Petra

Amazing! Glute to sit ups was hard. I did glutes to crunches instead. W3D1 completed 😃

Sharon

Nita

The design of this workout was masterfully put together. 🔥🔥

Ernest

Tracee

Christy

Regina

One word. Real tough. Oh that's 2 words.  This is how delirious I am after that workout, lmbo.  👍🏼💪🏽

Donna

4.6 mile run and then lower body…Booyah! Feeing good 💪🏼

Morgan Kelsey

Jess

Margaret

Really loved this workout. All fired up 🆙 Now off to a run/walk and stretch

Aida

Astrid

Anderson Bolden

Jill

Clare

Maria Paula

Claire

Jason

This one looks simple, however it gets you going and sweating with it.  I like it though because it’s making me stronger.

Erin

Jennifer

My back was starting to ache, and didn't matter if it was bodyweight or lighter weights. I made the decision to stop so I didn't further injure myself. Still an amazing workout!!! 🥵🔥💪🦵🍑😍👊

Lindsay

Mónica

Hannah

That was work🔥🔥 So glad I did the 10-min lower body warmup, that helped tremendously as my body was warm…

Josie

Christina

My lower body is on 🔥🔥🔥. This was a great workout 💪🏾

Tish Clement

Tameka

Great way to start the week! 💪🏽🔥

Alba Oaks

Goodyear. It Will  be great if I can choose between dumbbells and barbell to do certain exercises.

Angie Pon

I think I'm going to stop posting, as I say EVERY workout is tough 🤣. Must be  me 😜🥵

Sara

Roland

Ariana

Struggled to get through this one but hey I did it! 👍🏽✨🤍🖤

Kabanay Whitaker

Great lower body workout! Those bridge/sit up thingys were killer for me on this one!

Melissa Darveau

Isabel

Imani

Kamar

Coreen

Thoroughly enjoyed getting a decent sweat on! 🥵

Rita

Ashley

That was on point!!! Beyond the burn, the sweat & heart rate was going!!! I like workouts where you get this 2 for 1 special! 🔥🥵💪🏽

Goldn

Jodi

Olga

Superset 1
4 x 12 Sumo squat 
4 x 10 Front loaded deadlift

Superset 2
4 x 12 Dumbbell front squat 
4 x 10 Single leg RDL + tuck 

Superset 3
3 x 16 Alternating side lunge
3 x 30 sec. Goblet squat to knee drive 

Superset 4
3 x 10 ea. Glute bridge sit up
3 x 10 ea. Table top fire hydrant

- Stand in a wide toed out stance 
- Holding dumbbells in front of you
- Lower into a squat, dumbbells towards the ground
- Stand up to full extension

Dumbbell Sumo Squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell Front Loaded Deadlifts

Superset 1

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Double Dumbbell Front Squats

- Stand with feet hip width apart
- Arms down in front of you
- Lean forward in your hips, shifting weight onto one leg while the other extends behind you
- Tuck your knee and extend back out

Bodyweight Single Leg Deadlift With Knee Tuck

Superset 2

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeating the sequence on the opposite side

Bodyweight Alternating Side Lunges

-Squat down keeping weight back into the heels
-As you come up, drive one knee toward the chest
-Bring that knee down as you drop back into a squat
-Repeat on the other side

Dumbbell Goblet Squat To Knee Drive

Superset

-Drive hips up into a glute bridge, then back down
-After the glute bridge, come up into a sit up
-Repeat for 10 total reps of each

Dumbbell Glute Bridge To Sit Up

-Begin in a tabletop position, knees lifted off the ground
-Maintaining a neutral spine, raise leg out laterally, squeezing glutes
-Modification: bring knees to the ground

Tabletop Fire Hydrant

W3/D1 Lower Body

Vanessa

Nayeli

My first ever with the team and it did not disappoint. Challenging in the best way.

Porcha

W1/D1 Full body

Great workout I did this after a bigger workout so nice finisher.

Jarod Bennett

Kathy

Rushali

W1/D2 Dumbbell HIIT

Geestan

W1/D3 Full body

Melinda

W1/D4 Cardio + Stretch

I didn’t understand that would I had to do 1 exercise 3 times or just 1 time

W1/D5 Pyramid Workout

got my ass kicked on this one... did all but one of a superset

Herman

W2/D1 Full Body

Matt

Great workout, especially the Abs portion!

Lamont

W2/D2 Dumbbell HIIT

W2/D3 Full Body

Didi

Tough 20 minutes but it was a good challenge.

W2/D4 Cardio + Stretch

Scott

I could only do 5 sets of everything! One day I’ll get stronger! Great start though!

W2/D5 EMOM's

I love it! Probably make it a little harder next time :)

Awesome workout,Toya. Using 1 weight was a good sweat

Deborah

Shoulder bones cracking, broken nail, hearing the sound of the count down clock; my favorite workout so far. ❤️

W3/D2 Dumbbell HIIT

Rebecca

Freestyle week before summer ready and yaaaaaaasssssss!!! I put in work today my arms feel like they’re almost shaking and I love that for me 🤩😫🥵

Sabrina

Peggy Henderson

W3/D3 Upper body

Fab workout and great stretches at the end

Becky

That was a nice start into Saturday!! Great sweat!!

W3/D4 Cardio HIIT + Stretch

I dreaded this workout and I was right to do so 😅😅😅

Ok, admittedly I was hesitant of this workout all week. I surprised myself and was able to get through 10 sets… but was about 2mins over! I was determined to finish 10… next time will increase the weight. Thx J&T 🔥

W3/D5 AMRAP + Core circuit

Chriddy

That's was great! The last circuit was so hard, I had to push it till the end 😄 Thanks J&T!! 💛

Marie-Laure

W4/D1 Lower body

Christine

W4/D2 Dumbbell Tabata

W4/D3 Upper body

Excellent as usual .
Got the heart rate up

Rene

Had fun with this workout! Started off tired, but really got into it!

W4/D4 Cardio HIIT + Stretch

Uzoma

41 minutes! Beat my last time, using 15 and 8 lbs dumbbells! Love this challenge!

Dineska

W4/D5 Pyramid Workout

I did this workout a few days ago but forgot to input it running it for an appt.

W5/D1 Full body

This workout was real…..nice! Dogmatic!!

Out in de streets dey call it….. 🔥 🔥 🔥

W5/D2 Dumbbell HIIT + Finisher

Another angle on the staggered deadlifts would be great. I’m always unsure of my form and couldn’t quite get a full picture of how to set up with the current clip.

Enjoyed this push… almost through the 6 weeks💪🏾

W5/D3 Full body

Nikiwe

I am starting my workout routine after a weeks break, and I feel great! The cardio and stretch was perfect! I feel just as strong as ever! Thank you Juice and Toya!

Maggie

W5/D4 Cardio HIIT + Recovery

2nd time I've done this. Those weighted jump squats are a killer every time. 🔥

Denise

W5/D5 EMOM's

Jennifer Leng

It's definitely a challenge, but I feel myself getting stronger! Thanks, guys!

I pushed myself as instructed and oh boy, upped my weights for the entire workout. It was intense.  I'm grateful for the push and challenge💪🏾.

W6/D1 Full Body

Awesome! Thank you for the excellent content! I love the tempo format! First 15 sec to get acclimated to the movement and/or find balance for single sided moves. 2nd 15 sec of fluid movement and then final 15 sec to push. And because it was in 15 sec bursts, the all out portions were exciting, not dreadful lol.

Whew chile! This was a little tough after the holidays! Great workout though!🎊

W6/D2 Dumbbell HIIT + Finisher

Belinda

Joan DeBiasse

W6/D3 Full body

Nope the problem is not ya'll it's me.  I completed this whole workout, it definitely did its job but I don't like jumping exercises and anything resembling push-ups and this includes, planks, mountain climbers, etc.  That's said,  great freakin workout💪🏾.

Definitely needed a recovery day! Felt tired but pushed through 😊

W6/D4 Cardio + Recovery

I finish the first level up program second time around🙌🏼🙌🏼🥵🥵 This was great now onto the level up program.2.0🙌🏼🙌🏼

W3/D1 Lower Body

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