Name: Playbook - Juli Bauer Roth - Lower Body
Uploaded: 2024-04-27T16:18:40.234Z
Duration: 42 min
Description: Lower Body

Let’s get our leg pump on today!

Equipment needed:
✅ jump rope
✅ barbell
✅ dumbbells
✅ bench 
✅ leg press machine
✅ glute band 
✅ seated calf machine 

Warm-up:
2 rounds of:
1m jump rope
10 forward leg swings, each side
10 hip cradles
10 air squats
10 reverse step lunges
10 glute bridges 

Workout:
4x8 barbell deadlift

3x12 leg press 

3x24 dumbbell Bulgarian split squats, 12 each side

3 rounds of:
15 seated calf raises
25 banded reverse frog pumps 

Cool down:
2 rounds of:
:30s Childs pose 
:30s wide leg stretch
:30s quad to hamstring stretch
1m couch stretch, each side

- Jump rope with the rope passing under your feet once each jump

Jump rope

- 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

Hip cradles

- 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

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Warm-up

- 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

- Place feet on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press

12 REPS PER SIDE 

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

Dumbbell bulgarian split squat

- 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

- On a flat bench, lie on your stomach with your hips at end of the bench and your legs hanging off the edge, with a band around your legs jusy above your knees 
- Hug the bench with your arms and flare your knees out to your sides so that you can put the soles of your feet together.
- Keeping the soles of your feet together, exhale as you lift your feet as high as you can.
Hold for a count of two.
Inhale as you slowly lower your feet back to the starting position.

Banded reverse frog pumps

Circuit

Childs pose with stretch

Wide leg stretch with reaches

Quad to hamstring stretch

- 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

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

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!

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