Name: Playbook - Juliana Brown - TUESDAY - Lower Body + Core (GYM)
Uploaded: 2023-11-18T04:59:08.460Z
Duration: 60 min
Description: TUESDAY - Lower Body + Core (GYM)

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

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

Kettlebell deadlifts

- 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

- Start by putting a band above your knees 
- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute bridge

Superset 1

- 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

Single Arm Kettlebell Deadlift

Superset 2

- Start by sitting in a seated position
- Placing your arms behind you
- Bring your legs up to a bent knee position
- lift your hips up to a table top position
- Alternate bringing your leg up and crunching
- Reps are total between both sides

Table Top Crunches

Bicycle Crunches

- 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

Ab Finisher’s

TUESDAY - Lower Body + Core (GYM)

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

Tuesday Upper Body + Core (Gym)

Monday (GYM) Lower Body + core

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 🔥

TUESDAY - Lower Body + Core (GYM)

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