Name: Playbook - Juliana Brown - Week 1 Day 6 - Lower Body/Core
Uploaded: 2023-11-18T03:26:06.179Z
Duration: 40 min
Description: Week 1 Day 6 - Lower Body/Core

Hannah Henry

Brittany

Love starting my day right whoohoo 🙌🏻😎

Mara Madrigal

Jessica

Sarah

Jess Perry

Thank for such an amazing workout!!!! 💛

Erika

- Starting on all fours
- With a dumbbell in the crease of your knee
- Push up, engaging your glutes 
- Reps are total for both sides

Weighted Bent Knee Kick Back

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
- Reps are total for each side

Dumbbell single leg glute bridge

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Superset 1

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips 
- Bring the dumbbell in the same side of your planter foot to the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side
- Reps are total between both legs

Bodyweight Single Leg Deadlift

- 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

- Stand with feet shoulder width apart
- Turn to the right side and lowe into bottom of lunges and stand turning your body 180 degrees
- Repeat on the opposite side

180 jump squats

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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Core Conditioning

Week 1 Day 6 - Lower Body/Core

Good! The hand relsease push-ups were harder than I expected 😅

Really good push. Not too hard perfect balance after day 1!

Ariel

Loved this workout ! Feeling amazing 🙌🏻

Week 1 Day 2 - Upper Body Pull/Core

Week 1 Day 4 Cardio

Went for bike ride 🙌🏻 amazing views

Week 1 Day 7 - Get Outside!

Phew a burner but a good one🔥 thank you!!

I was surprised how sore my arms were from the bear crawl taps (unless I was just doing it wrong 😂). The family had been sick all week so this was my first real workout in a few days and it felt so nice to move and work my body again! Always look forward to what you have planned!!

I am sooo sore from yesterday!! These are getting better & better every day!

Week 2 Day 2 - Full Body/Core

I really love the calm, strength movements! My nervous system is loving the gentleness factor and I’m loving the burn.

Week 2 Day 3 - Upper Body Push/Core

Week 2 Day 4 Cardio

Week 2 Day 7 - 
 Get Outside!

Legs are still so sore from the last couple workouts! Love the supersets, fun full body movements!!

I like these. It’s like a calmer CrossFit workout. I appreciate that for when I need to stay home and workout. Less jumping and more muscle building/ab/ long lean muscle stuff is all great!

Week 3 Day 1 - Full Body

Amber

Week 3 Day 2 - Lower Body/Core

Week 3 Day 3 - Upper Body Push/Core

Week 3 Day 4 - Cardio

I love the movements! The only one I struggled with was the 3 different movements in the 2nd superset. I ended up doing then in sets of 15. I just couldn’t maintain good form. But I love these workouts!

The 3 way arm raise & curls are killer!!!

Week 3 Day 6

Week 3 Day 7 - Rest Day

Week 4 Day 3 Lower Body/Core

Week 4 Day 4 - Cardio

Week 4 Day 7 - Rest Day

Loved the plank with the side dumbbell raises!

Week 5 Day 3 Lower Body

It was great! Tried to get the treadmill tired out 🔥

Week 5 Day 4 - Cardio

Whew! Those bent lateral raises! Another great workout!

Erin

Week 5 Day 5 Upper Body/Push + Core

Whew that was intense but I can feel my body getting stronger

I tried one set with the band thru all of them, killer!!!

I'm obsessed with the banded glute bridges!!

Week 5 Day 6 Lower Body + Core

Hauling trash and shoveling counts right?!

Week 5 Day 7

Week 5 day 1 Full Body

Week 6 Day 1 Lower Body

A super duper burner 🔥 💪 just what I needed

Best way to start Valentine's Day! Loving our body and hitting these gains!

Week 6 Day 2

Finally got to workout this week and this one felt great to do tonight!

Week 6 Day 3 Full Body

Week 6 Day 4

This was a perfect midday burner! Awesome 🔥

I love the seated shoulder press! Another great workout!

Week 1 Day 6 - Lower Body/Core

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