Name: Playbook - Juli Bauer Roth - Legs
Uploaded: 2024-04-27T16:18:39.709Z
Duration: 47 min
Description: Legs

This workout is all about lower body 👏 go on with your bad self!

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

Wide leg stretch with reaches

Downward Dog with Foot Pedal

- Hinge at the hips raising your back leg
- Reach forward with both arms
- Repeat raising opposite leg

Single leg deadlift reaches

- With hands behind your head, perform a squat
- then repeat with a jumping squat

Prisoner squat to jump 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 (right side)

Single leg glute bridges (left side)

Warm-up

- Support upper back on a bench and the barbell across your hips
- Press barbell up until both knees are bent to 90 degrees 
- Once you reach the top, repeat with two small pulses
- Lower your glutes to the floor and press back up to starting

Barbell hip thrust + 2 pulses

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell deadlift

For this circuit, you'll use a heavy pair of dumbbells for the first 5 reps then drop down to a lighter weight for the 12 reps

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat (right side)

Dumbbell bulgarian split squat (left side)

Bulgarian Split Squat Circuit

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Substitutions:
- standing calf machine
- standing calf raises on smith machine
- single arm dumbbell calf raises

Seated calf raise

- 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

Figure four stretch R

Figure four stretch L

- get into a lunge position
- bring elbow down to ground
- press back and straighten on leg to stretch hamstring

Deep lunge to hamstring stretch

Cool down

Legs

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

Kettlebell Strength

Carina

Stability Ball Core

Kristine

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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

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

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

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

Legs

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