Name: Playbook - Juli Bauer Roth - Gym Lower Body
Uploaded: 2024-04-27T16:18:41.618Z
Duration: 60 min
Description: Gym Lower Body

This workout is goooood and to the point. Push the weights and feel the burn!

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until you reach plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- 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)

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- With a kettlebell between your legs 
- Perform a deadlift with the kettlebell
- Repeat for desired reps

Kettlebell deadlifts

- kickstand left foot onto the wall, holding onto a dumbbell with your left hand 
- keeping hips square, rotate shoulders to your right side, bringing your left dumbbell to your right knee 
- push hips back towards the wall as you hinge forward, feeling the movement in your outer right glute 
- hinge slowly to mid shin then squeeze your glute to stand without locking out your hips, just enough to come back to the starting position

Kickstand rotational single arm deadlifts (R)

Kickstand rotational single arm deadlifts (L)

Warm-up

8 REPS PER SIDE

- Prop weight on shoulders and unrack weight 
- Place back foot flat on bench
- Bring your back knee down
- Push through your front leg and glute to come up

Smith Machine Bulgarian split squats

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

12 REPS PER SIDE

- Set cable attachment high so that your knee is high and you’re getting a full stretch in the glute
- Keep chest high as you push your foot down and back

High Knee Cable Kickbacks

- Keeping your feet aligned with your knees 
- Lean forward to create more tension in glutes
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine (leaning forward)

Smith machine calf raises

Figure four stretch (R)

Figure four stretch (L)

Quadruped adductor stretch (R)

Quadruped adductor stretch (L)

Pigeon stretch (R)

Pigeon stretch (L)

Cool down

Gym 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

Quads

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

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper 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

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

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

Gym Lower Body

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