Name: Playbook - Juice & Toya - W4/D1 Week 4, Day 1 [Lower Body] DB
Uploaded: 2024-01-07T18:37:45.847Z
Duration: 30 min
Description: W4/D1 Week 4, Day 1 [Lower Body] DB

Anne

Alba Oaks

Dave

Joly

Those split squats didn’t feel any better this time around, but I have to say this workout fires up the lower body like nothing else! 🔥

Lisa H

Nice. Like drinking some juice as you play with your toys

Anderson Bolden

Katie

Good workout today! Looking forward to the next challenge!

Gustavo

⭐️⭐️⭐️⭐️⭐️  None needed feeling stronger 💪🏾💪🏾

The rest timer was missing and I did not like this. Otherwise good workout

Shantia

Never felt so amazing getting   strong 💪🏼everyday 🧡

Panita

What did I just do?! Lol Got it in! 💪🏾💪🏾

Carmen Biggs

Kizzy

Good Morning team 💪🏾
Great leg workout 🙂 Have a BLESSED day.

Kwill

Aleicia

Heather

Whew! Really worked the legs hard today. Thank you!

Kent

Dillon210!

Well… being I had technical difficulties and couldn’t view the video’s and had to read what each exercise was…pushed myself to do 4 sets of each exercise! Of course…except for the wall hold’s, did 2 set’s of those and I didn’t know what the last workout was…couldn’t get a visual.🤣😂💪🏾🙌🏾👊🏾👍🏾🏋🏾‍♀️

Folana Lemon

Little late on leg day but this one did not disappoint. 
Those wall sits!!! whooweee 😊

Lasheree Holness

first set was tough but i got through it!! 💪

Alice

My legs feel like noodles lol but great workout 💪🏾

Aaleyah

Tawfik

Fun fact: I did this workout to Beyoncé’s Homecoming live album. If you looking for motivation, look no further 🥳

Allyson

Aimee

Alfredo

Kimberly

doing this after the youtube workout...THE BURN 😅

Iridiana Magaña

Those Suma Sqauts had my legs burning for real....lol

Tasheka

Aishea

💥This was a leg and core scorcher! 💥

Maurissa

Dorothy

RevLydia

Margeaux

Darren Kemp

Jessica

Heidi

Thanks. The deadlifts in a lunge… 🔥🔥🔥

Jess

Debbie

Tough, but good one 🔥🦵🏾(need and abs emoji 😂)

I'man

Haley

Wendy Beltran

Erendida

Lynda Carpenter

Pffff…. I am exhausted 😩 but I did it 💪💪💪4 rounds for each ex, 8 kg dumbbells (each).  🔥🔥

Simona Gugin

It was hard today but was able to make it 👍

Bindiya Sansanwal

Circuit 1
Offset Squat 3x16 (8 reps each side)
Split Squat Floor Touch 3x12 reps each side
Dumbbell Wall Sit  3x30 sec 

Circuit 2
Staggered Deadlift 3x10 reps each side
Sumo Squat Pulse 3x15 
Dumbbell Glute Bridge With Abductor 3x10 reps each side

Circuit 3
Pike Dumbbell Taps 3x16 (8 reps each side)
Russian Twist 3x30 (15 reps each side)
Single Leg Knee Tuck To Toe Touch 3x8 reps each side (tuck to toe touch is one rep)

-Begin with a single dumbbell in one hand, between the legs
-Squat down, and as you come up, pass the dumbbell into the opposite hand

8 reps each side

modification: 16 dumbbell drop squats

Offset Dumbbell Drop Squat

-Begin in a split stance position, dumbbells at your side
-Drop the back knee down
-In this dropped split stance position, lean forward and reach dumbbells toward the ground
-Come back up to center, and repeat

12 reps each side

modification: bodyweight

Dumbbell Split Squat Floor Touch

- Holding a dumbbell in each hand 
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

modification: single dumbbell or bodyweight

Double Dumbbell Wall Sit

Circuit 1

- Start with a staggered stance 
- Hinge at the hips and lower the dumbbells down toward the floor
- Stop dumbbells at shin height 
- Drive with your hips to stand back up

10 reps each side

modification: single leg deadlift

Dumbbell Staggered Stance Deadlift

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

Dumbbell Sumo Squat Pulse

-Begin in single glute bridge position with dumbbell on hips and one leg extended straight out
-Drive up through the heels into a glute a single leg glute bridge
-At the top of the glute bridge, extend the straight leg out, squeeze the glute and keeping the hips aligned

10 reps each side

Dumbbell Glute Bridge With Abductor

Circuit 2

-Begin in a forearm plank position with one dumbbell in front of you, in the middle
-Shift your hips back into a pike
-As you come forward back into plank position, reach out and touch the dumbbell with the right hand. 
-Shift back into a pike, and this time come forward and tap with your left hand
-Alternating sides

8 reps each side

modification: high plank (down dog to dumbbell tap)

Plank Pike Dumbbell Tap

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

15 reps each side

Dumbbell Russian Twist

- Lying on the ground with one knee bent and the opposite arm down for support 
- Lift your working arm and leg up 
- Tuck in your knee and touch your toe 
- Lift your leg straight up and touch your toe

Single Leg Tuck To Toe Touch

Circuit 3

W4/D1 Week 4, Day 1 [Lower Body] DB

I didn’t know how to activa the automatic timer and had to reset it every time for each set.

Beatriz

Rita

Great start to working out again. Feel better already.

Rebekah

W1/D1 WEEK 1 DAY 1 [Full Body DB]

A challenge but feeling good about my form and reps.

Such a great way to start the day!! W1D2 🙌🙌

Donaji

Geneve Castro

W1/D2 Week 1, Day 2 [Full Body Strength] DB

I struggle to cool down and stretch rushing to work after workouts but this felt nice!!

W4/D1 Week 4, Day 1 [Lower Body] DB

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