Name: Playbook - Juliana Brown - MONDAY - Lower Body & Core
Uploaded: 2023-11-18T04:58:11.835Z
Duration: 60 min
Description: MONDAY - Lower Body & Core

Almost died when I saw the sit-ups but made it! Great one 💪

Hannah Henry

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Position yourself on your hands and knees
- Keeping your knee in a bent position with a band around your knees
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Reps are total fir both sides

Banded Fire hydrants

- Lay on your side with knees bent
- Keeping your feet together, lift your knee open and lower back down

Banded Clam Shell (Both Sides)

Superset 1

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Kneeling KB Swing

Superset 2

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- Start in a low plank position
- Alternate extending one arm at a time forward while staying in a plank position
- Keep your core tight

Plank Arm Extensions

- Begin by lying on the floor with your legs bent and arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

Ab finisher

MONDAY - Lower Body & Core

It was awesome! Thank you for such fantastic workouts/burners! 💪

Tuesday Upper Body + Core (Gym)

Monday (GYM) Lower Body + core

TUESDAY - Lower Body + Core (GYM)

MONDAY - Glutes & Lower body + core (GYM)

Jessica

What a work out! Me knees are burnin 😅

Erin

I just did this one in place of day 6 and I'll do that one tomorrow! #EarlyHockeyMornings

Jess Perry

MONDAY - Lower body

Rest in piece my shoulders 😅 great workout though!!

TUESDAY - Upper Body Push

There is a dog in there! A thousand stars!

WEDNESDAY - Full Body

After taking a break for some cardio and treadmill routines, these are great to jump back into. Thanks for kicking butt as usual!

Derek

Aliyah Korovnik

THURSDAY - Lower Body

FRIDAY - Upper Body Pull

MONDAY - Upper Body/ 
Push

WEDNESDAY - Full Body + core

TUESDAY Lower Body

MONDAY - Lower Body

Just what I needed today! Love the core after!

That second batch of Dumbbell Sumo planks was a dirty trick🧐 lol it was a great one 🔥

MONDAY - Lower Body & Core

Community

More workouts from Juliana Brown