Name: Playbook - Juliana Brown - Monday (GYM) Lower Body + core
Uploaded: 2024-01-29T16:04:26.402Z
Duration: 60 min
Description: Monday (GYM) Lower Body + core

Hannah Henry

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete on opposite leg 
- Then perform with both legs

Single leg glute bridge + glute bridge

Warm up

- Put a band just above your knees
- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Reps is both sides total

Banded single leg hip thrust

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start with bringing one foot back 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up leaving your back leg straight 
- Reps are total amount between both sides

Single leg dumbbell split lunge

- Start in a normal does this position, bring one leg slightly back in a staggered position 
- Keeping your weight on the leg in front, complete, a single leg, dead lift
- Reps are for both sides

Staggered stance single leg deadlift

Superset 1

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Pulse for 3 short reps before standing 
- Reps are total for both sides

Curtsy lunge 3 pulse

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

Superset 2

- Place dumbbell between your legs in a seated position
- Start with your right leg and lift it over the dumbbell and back
- Then do the same with your right leg

Alternating Leg Over Dumbbell

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start in a regular plank position 
- Raise your right leg
- Lower it back to the starting position and repeat on other side

Side plank leg raise

Core Conditioning

Monday (GYM) Lower Body + core

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

Tuesday Upper Body + Core (Gym)

TUESDAY - Lower Body + Core (GYM)

MONDAY - Glutes & Lower body + core (GYM)

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

MONDAY - Lower Body & Core

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 (GYM) Lower Body + core

Community

More workouts from Juliana Brown