Name: Playbook - Juice & Toya - WEEK 4, DAY 1 [Lower Body Bodyweight]
Uploaded: 2024-01-07T18:37:46.000Z
Duration: 30 min
Description: WEEK 4, DAY 1 [Lower Body Bodyweight]

Josie

Decided a bw to mix it up a bit, think I'll slink back to db with my tail between my legs.
Tabletop birddog is hard!

Shan

Jean Cyprien

Wall sit single leg stand fail , table birddog raise fail lalalalalalalalal

Sophiatey

I modified some exercises but I showed up and I am going to be grateful for that today. Thank you

Beth

Bird dogs with the add on is not my friend, but it was a good challenge.

Aleicia

😞 was painful did both in one day cause I couldn’t access the app unit  initially and it froze when I was sending a message but I fixed it I hope

Lorena

Marcela

Summer

Amazing!!!!!! Got my fiancée to join me for the lst 3 weeks so we gonna be tackling the body weight for the remainder! Core burnout time!

Isaac

Sian

Great workout! 💪🏽 💪🏽💪🏽
A little more challenging following the 100 reps challenge day.

Sekinah

Anderson Bolden

Amber

Mercy!🥵Round 3 was a horrible experience except for the dips (and I’m not a fan of those either)
The glut bridges with legs extension I felt an uncomfortable pull on my back on both sides, so I modified to the regular ones and held longer🤷🏾‍♀️ I hope that was okay.
Great workout!!!  now let me praise the Lord and thank Him I made it through 🙏🏾💪🏾!

Lynnette

Tri Circuit:
- Prisoner squat 3 x 15
- Bodyweight Reverse Lunge 3 x 10 (each side)
- Single leg wall sit  3 x 30 sec (15 sec each side)

Tri circuit:
- Bodyweight Good Morning To Calf Raise 3x12
- Lateral Lunge 3x10 ea
- Single Leg Adductor Bridge 

Tri circuit:
- Elevated Bird Dog 3x20 (10 reps each side)
-Rainbow Hip Dips 3x20 (10 reps each side) 
- Extended Plank Hand Walks 3x20 (10 reps each side)

3 sets: 15-20 seconds rest between exercises, with a 30-60 rest between sets

- Stand with feet shoulder width apart and hands held at your head
- 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 Prisoner Squat

- 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

Bodyweight Reverse Lunge

- 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.

-15 secs each leg

Single Leg Wall Sit

Tri Circuit

-Hinge back keeping weight in heels, slight bend in the knees
-As you come up from the hinge, raise up onto your toes, squeezing glutes and calves

Bodyweight Goodmorning To Calf Raise

- 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

10 reps each side

Alternating Bodyweight Lateral Lunges

-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

-10 reps each side

Single Leg Glute Bridge With Abduction

-Begin in tabletop with knees below hips, elevated off the ground
-Keep hips neutral
- extend through heel and hand

-10 reps each side

Tabletop Bird Dog

- From an elbow plank position 
- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

-10 reps each side

Plank Hip Dips

-Start in an upward plank position
- Extend by walking both hands out in front of you 
- Engage your core and keep you hips facing the surface.

-10 reps each side

Plank Hand Walks

WEEK 4, DAY 1 [Lower Body Bodyweight]

Great!! Glad I got the chance to try out this workout for my first one on the app!

Ivana Gutman

Awesome nice little pump before work ! Right from my living room 🙏🏾

Tashayla

Was good 👍🏻I had some difficulty with a few of the exercises but made modifications.

Rachel

WEEK 1 DAY 1 (Full Body Strength)

Toniann

The app is not going in order of the work and has a glitter that takes you back to the same original portion of first set. Overall the wife and I enjoy your workouts.

Vanessa

WEEK 1 DAY 2 [Full Bodyweight HIIT]

Karen

That was great! A new go-to quickish circuit.

Tina

Man I got a really good sweat in! And I’m less than 30 mins

WEEK 1 DAY 3 [Full Bodyweight Strength]

Astrid

If I knew today was going to be a recovery day, I wouldn’t have skipped working out yesterday!

Great, did this after a 30 min run. Good to be reminded how important stretching is! Thankyou!

Gerburg

WEEK 1 DAY 4 [Full Body Recovery Stretch]

Great work out feel amazing after that I did bodyweight

Laura

Loved the workout!! Easy to follow and makes you sweat 🥵. kudos from Australia!!

Sarai

Tasha

WEEK 1 DAY 5 [Follow Along Full Body Tempo-HIIT]

perfect way to start the day.. just couldn’t do the upper body besides wall push ups since I injured my wrist

WEEK 4, DAY 1 [Lower Body Bodyweight]

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