Name: Playbook - Juli Bauer Roth - Bodyweight Lower Body
Uploaded: 2024-04-27T16:18:40.287Z
Duration: 46 min
Description: Bodyweight Lower Body

Try this workout anywhere! Perfect for travel! Enjoy!

Equipment needed:
✅ bench or elevated surface 

Warm-up:
3 rounds of:
4 inchworm to spiderman lunge
:30s wide leg stretch
10 reverse step lunges
10 jumping squats 

Workout:
3 rounds of:
15 B-stance Squat to Bench, each side
10 Bulgarian Split Squats, right side
8 Bulgarian Split Squat Jumps, right side
10 Bulgarian Split Squats, left side
8 Bulgarian Split Squat Jumps, left side

3 rounds of:
20 Single Leg Good Mornings with knee on bench, each side
30 Hip Thrusts
35 Hip Thrust Pulses

4 rounds of:
8 Deck Squats
8 High Step Ups, each side

Cool down:
2 rounds of:
10 quad to hamstring stretch 
:30s quadruped adductor stretch, each side
1m couch stretch, each side

Inchworm to Spiderman Lunge

Wide leg stretch with reaches

- Step one foot behind you and lower down until your back knee is close to the ground 
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Reverse step lunges

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

Jumping Squats

Warm-up

- place one slightly in front of each other
- squat down to bench the stand back up

B-stance squat to bench R

B-stance squat to bench L

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Complete desired reps then repeat on the opposite side

Bulgarian split squat R

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Bulgarian split squat jumps R

Bulgarian split squat L

Bulgarian split squat jumps L

Quads

- place shin on bench and opposite foot on floor
- hinge at hips, pushing hips back and feeling stretch in your hamstring 
- squeeze glutes to press hips forward

Single leg good morning with knee on bench R

Single leg good morning with knee on bench L

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Bodyweight hip thrusts

- place back on bench
- keep knee stacked over feet at a 90 degree angle
- lift hip up, squeezing glutes and repeat in small pulses while keeping the glutes engaged the entire time

Bodyweight hip thrust pulses

Glutes & Hamstrings

- Stand in an upright position, with your feet shoulder width apart.
- Lower yourself into a deep squat by bending at the knees.
- As your glutes touch the floor, roll backwards, lifting your feet off the ground. Roll to just below your shoulders so your lower back is raised off the floor.
- Use the momentum to roll back forwards and plant your feet on the floor again. Explosively push down through your legs to lift your glutes and upper body off the floor.
- Continue to push through the squat to end in the upright starting position

Deck squat

- Stand in front of a tall box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat

High box step up R

High box step up L

Quads & Glutes

Quad to hamstring stretch

Quadruped adductor stretch R

Quadruped adductor stretch L

- Bend your left knee and place your shin along the back cushion of a couch, chair or up against with your toes pointed upward. 
- Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.

Couch Stretch R

Couch Stretch L

Cool down

Bodyweight Lower Body

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

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Kristine

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Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

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Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

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Gym Split Day

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Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

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ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

Bodyweight Lower Body

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