Name: Playbook - Juli Bauer Roth - 17-Minute Lower Body
Uploaded: 2024-02-24T21:26:48.195Z
Duration: 17 min
Description: 17-Minute Lower Body

This quick workout is all i have time for as a breastfeeding mom and it kicked my butt!!🤪

Tiffany

Shannon

Short on time, per usual? I got you! This lower body workout is 🔥 and will have your legs definitely feeling it! The only thing you’ll need to pay attention to is the time. The app is just a tad finicky so I can’t add rest between each movement, only after the circuit, so use a tabata timer or timer on your phone to keep you on schedule! I recommend setting everything up before you get started so everything is nearby and you can quickly move from one station to the next! Hope you enjoy!

3 rounds of:
:45s barbell back squat 
:15s rest 
:45s banded single leg squat with knee tap, right side
:15s rest 
:45s in and out squat jumps
:15s rest 
:45s banded single leg squat with knee tap, left side
:15s rest 
:45s stability ball hamstring curls
:60s rest

For your barbell back squat RPE, I want the weight to feel like a 6, meaning you could complete 4-6 more reps once the :45s is up. The weight should feel lighter, but you should get a nice burn from it!

3 rounds of:
:45s barbell back squat 
:15s rest 
:45s banded single leg squat with knee tap, right side
:15s rest 
:45s in and out squat jumps
:15s rest 
:45s banded single leg squat with knee tap, left side
:15s rest 
:45s stability ball hamstring curls
:60s rest

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Attach a band to a sturdy surface, such as a squat rack
- Grab onto both ends of the band and step back so there is slight tension in the band
- Keep one foot planted and step the other leg back, leaning slightly forward and lightly touching the back knee to the ground while keeping the other front knee stacked on top of the front ankle 
- Squeeze your glute to stand. You can use a pad or not for your back knee
- Repeat all reps before moving to the other side

Banded Single Leg Squat w/ Knee Tap (R)

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

Banded Single Leg Squat w/ Knee Tap (L)

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

17-Minute Lower Body

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