Name: Playbook - Juice & Toya - W4/D1 Lower body
Uploaded: 2024-04-28T06:00:56.264Z
Duration: 35 min
Description: W4/D1 Lower body

Chriddy

Petra

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

Marie-Laure

Watching your podcast while I work out 👏🏽👏🏽👏🏽👏🏽👏🏽

Sabrina

Regina

Nikiwe

Amber

Aida

I struggled today 😏. Tomorrow is a new day 💪🏼

Melinda

Margaret

Still tough the second time around, but I was able to increase my weights this time 💪

Lisa H

Those last core exercises were KILLER! But I am making more progress each time!

Astrid

This workout is a challenge for me. The first time I tried it I didn't have the time to finish. Completed 2 circuits. This time I completed the first 2 circuits and struggled through half of the third circuit 🥵

Great challenge! I will complete the full workout soon 💪🏾

Patrice Harris

Clare

Myla

Jason

Lena

Carolyn

My v sit ups and goldhammers are pitiful!!

Jennifer

I love the new challenges each week because it not only challenges my physical capabilities but also my mental abilities too!!! So good!!! 🔥💪🦵🍑👊🥵🤪

Lindsay

Wow what a burn!! Especially that last circuit, MAN!!!💪💪

Hannah

Ouch! That was hard! Especially those last few! But I did it!

Great workout … dripping in sweat. Week4, Day 1 in the books. 💪🏾💪🏾

Josie

Tough stuff! Had to break the last groups of 12 into 4 reps and breaks- but made it through the whole workout! 💕😅

Whewwww! Let’s gooooo y’all !! Happy Monday!?

I increased the reps and sweat like never before.

Angie Pon

Alba Oaks

Could not manage the boat hold, so did 30 s hold the world instead with arms over my head. Hope that was a reasonable sub!

Sara

The ab circuit omg, my stomach was so tired after the second one 😅

Ariana

Kasia

Courtney Brooks

Shelem

My days!!! I was shaking doing the boat pose 🥵 And Toya made the leg raises look easy!! Wow!!

Rita

Imani

Coreen

Melonie

To push myself either did extra round or 16 reps. 💪🏽

That last set! Felt myself getting discouraged but did it with modifications.

Jodi

Avian

My legs were shaking on the sit wall 😅

Olga

Karen Ivette

Adrienne

Bianca

Can’t do a boat pose but great otherwise!

Courtney Erin Larkin

I can’t believe I can do V ups 🥳
And I learned to love deadlifts ❤️
Not easy but a great workout. Thank you 😉

Pascale

Marvelous. Felt it later in the day and the next day in glutes and quads. (Finished circuit 3-day 2 due to time constraints).

Renesa

Jasmin

Circuit 1
4 x 12  Sumo squat + pulse
4 x 10 ea. Single leg RDL + tuck 
4 x 30 sec.  Wall sit 

Circuit 2
4 x 12  Stiff leg deadlift
4 x 16  Alternating side lunge
4 x 30 sec.  Marching glute bridge

Circuit 3
3 x 12  V-up
3 x 12  Garhammer raise 
3 x 30 sec.  Boat pose hold

- Stand in a wide toed out stance 
- Holding dumbbells in front of you
- Lower into a squat, dumbbells towards the ground
- Pulse for time

Dumbbell Sumo Squat Pulse

- 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 (10 ea.)

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

Bodyweight Wall Sit

Circuit

-Holding dumbbells in front of you, hinge back, keeping weight in your heels, core tight, and legs with a very soft bend

Stiff Legged Deadlift

- 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

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

Marching Glute Bridges

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

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

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing

Boat Pose Hold

W4/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

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

Meghan

Sharon

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

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

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

W3/D1 Lower Body

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 🤩😫🥵

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

Ashley

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 🔥

Tracee

W3/D5 AMRAP + Core circuit

Christine

W4/D2 Dumbbell Tabata

Nita

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.

Donna

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.

Jill

Enjoyed this push… almost through the 6 weeks💪🏾

Christy

W5/D3 Full body

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🙌🏼🙌🏼

W4/D1 Lower body

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