Name: Playbook - Juice & Toya - WEEK 5, DAY 1 [Lower Body Bodyweight]
Uploaded: 2024-01-07T18:37:46.108Z
Duration: 30 min
Description: WEEK 5, DAY 1 [Lower Body Bodyweight]

I keep hearing a cracked sound from my left leg when I do the last movement , particularly when I raise it straight after I did the tuck in

Sophiatey

Dawn

Hey guys! Just got back in town last night. Was out of town for work from the weekend so i Missed yesterday and monday. But im doubling up today and tomorrow to catch up!! Great workout today! 💪🏾

Isaac

Great workout!!! I missed Monday so looks like a 2 a day workout 💪🏾! I may sound excited but i know day 2 is upper body … just pray for me 🥵🙏🏾

Lynnette

ROCHELLE

Mónica

Great workout! I enjoyed the abs workout today! 💪🏽💪🏽

Sekinah

Simona Gugin

Squat hold first thing in the morning was tough! But a great way to start my Monday!

Laura

Kelly Davis

Tri Circuit:
- Overhead squats 3 x 12
- Front lunge + pulse 3 x 10 (each side)
- Squat hold 3 x 30 sec

Tri Circuit:
- Single Leg Deadlift With Knee Tuck 3x10 (10 reps each leg)
-Sumo Squat Floor Touch 3x15 
-Single Glute Bridge With Abduction 3x10 (10 reps each side)

Tri Circuit: 
- Sit-up + twist 3 x 12
- Knee tucks 3 x 15
- Hollow hold single leg knee tuck 3 x 20

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

-Keep weight in the heels
-Keep knees behind toes
-Core tight, chest high

-10 reps each side
modification: Front Lunge or Split Squat

Front Lunge Pulses Bodyweight

- Stand with feet shoulder width apart and arms extended overhead 
- 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

-modification: regular squat

Bodyweight Overhead Squat

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Hold position for time

modification: wall sit

Bodyweight Counter Balance Squat Hold

Tri Circuit

- 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

-10 reps each side

modification: single leg deadlift with toe tap

Bodyweight Single Leg Deadlift With Knee Tuck

- Start with a wide stance pointing your feet out 
- Push your hips back as you come down to parallel 
- Keeping your chest up, touch the floor and come back up

Bodyweight Sumo Floor Touch Squat

-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 

modification: single leg glute bridge

Single Leg Glute Bridge With Abduction

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

-12 reps total (6 each side twist)

modification: crunches

Sit Up Twist

- Lay flat on your back 
- Elevate both legs, tuck your knees toward your chest and then return back to the extended position.

modification: tap heels to ground

Knee Tucks

- Hold your arms and legs extended above the floor
- Alternating legs, tuck your knee in to the chest and extend back out 
- Keep your core engaged and your lower back on the floor

10 reps each side 
modification: hollow hold

Hollow Body Single Leg Knee Tucks

WEEK 5, 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

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 5, DAY 1 [Lower Body Bodyweight]

Community

More workouts from Juice & Toya