Name: Playbook - Juli Bauer Roth - Bodyweight Lower Body Workout
Uploaded: 2024-06-09T20:15:07.538Z
Duration: 30 min
Description: Bodyweight Lower Body Workout

If you have no equipment nearby but still want to put your legs to work, I got you!

90/90 hip stretch with hip extension

Quad to hamstring stretch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings (R)

Forward leg swings (L)

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good mornings

- standing in front of a bench, step one foot forward and press heal into floor
- press hips back and lower down to bench, pressing into foot that is flat on the ground
- repeat on other side

B stance single leg squat to bench (R)

B stance single leg squat to bench (L)

Warm-up

- Stand with feet shoulder width apart
- 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

Air squats

- Start with a wide toed out stance
- Push your hips back as you come down into a squat 
- Keep your chest up 
- Reach parallel and stand back up
- As you stand, lift heels to contract calves
- Repeat

Sumo squat to calf raise

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Jumping Squats

Squat Circuit

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Hop slightly off the ground
- Complete desired reps then repeat on the opposite side

Bodyweight single leg deadlift w/ hop (R)

- Bend your left (standing) knee to lower your hips a few inches, then push explosively off your standing left foot to jump to the right side landing on your right leg. 
- Repeat to the other side; you should jump as far as possible so that when you land, you immediately take off again to the other side.

Side skater jumps

Bodyweight single leg deadlift w/ hop (L)

Hop Circuit

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward driving your knee forward and up
- Complete desired reps then repeat on the opposite side

Curtsy lunge w/ knee drive (R)

Curtsy lunge w/ knee drive (L)

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Raise one leg
- Press through your opposite leg and engage your glute
- Place your hands on your side for balance

Single leg glute bridges (R)

Single leg glute bridges (L)

Glute Circuit

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

Forward bend

Side stretch (R)

Side stretch (L)

Figure four stretch (R)

Figure four stretch (L)

Kneeling hip flexor stretch (R)

Kneeling hip flexor stretch (L)

Cool down

Bodyweight Lower Body Workout

Bonnie

aida nafal

Nicole

Booty Pump Day

Mirjana

This was so good. Taking breaks here and there from CrossFit style workouts and had literally not done calf raises in about 15 years. My calves are SL very sore today!! As are my glutes and legs! I liked this one so much!!! Goal is to incorporate at least 2 of your works outs per week!! Keep the good workouts coming!  THANK YOU!!

Joni

Gym Lower Body

Jennifer

Rebecca

MZHUNT

Quads, Glutes & Calves

Suzy Barr

Just letting you know - an exercise is missing from
Superset once in the workout (curtsy lunges) and donkey kicks are listed for 10min instead of 10 reps 😆😜

Glutes & Hamstrings

Karen

Bodyweight Lower Body & Core

Angeline

“Struggled to get my ass moving today, but here we are” 
Your Instagram post this morning made me get out of bed, go to the gym, and complete this workout. Thank you for the awesome workout and the motivation!

Sallie

Dumbbell Lower Body

Glutes, hamstrings, calves

Legs are going to be sore. Great workout!

Joanna

17-Minute Lower Body

Legs

My first workout from the app that wasn’t from a program and I loved it! 🔥

Reneau

Lauren

Brittney

Glutes Babyyyyy

I was short on time and didn’t make it to the 3rd circuit but I’m wondering if I could’ve completed it 😂 my legs were on fire from the rest of it! Great workout!!!

Gym Quads & Calves

Glute Day

Looks innocent at 28 minutes but it’s not 😅 🌟🌟🌟🌟🌟

Brooke

Sara

28-Minute DB Lower Body

SO EXCITED about new feature in app to track weights!!! This will be game changer for making progress!!! 💪🏼🦵🏼🎉

Loved this one! The hip thrust and hamstring curl combo was 🔥

Amelia

Legs & Glutes

Bodyweight Lower Body

🍑 Glutes 🍑 (Gym)

20-Minute Glutes

Sarah

30-Minute Quads

Pretty good leg day! Definitely harder than it looks

Lindsay

Killer Lower Body

Glutes

Stronger Than Yesterday Lower Body

Hey!
 
Have you noticed an issue with the app? The icons show up as ?s and I was having trouble seeing some prior logs for weights. I contacted the app but they weren’t helpful

Dumbbell Glutes

Hamstrings & Glutes

Cable & DB Lower Body

Good one! I'm away from home, so I had to improvise, but it was a burner!

Cait

Walking will be hard tomorrow! 🔥🍑🦵

Quads

My legs are on 🔥 
I was sweating at first then into the 2nd round there wasn’t much of that. It was a good workout and it definitely is a keeper!

Bodyweight Lower Body Workout

More workouts from Juli Bauer Roth