Name: Playbook - Juliana Brown - Week 2 Day 1- Lower body + core (GYM)
Uploaded: 2024-04-03T11:39:37.951Z
Duration: 60 min
Description: Week 2 Day 1- Lower body + core (GYM)

Nikki

Lower body is always my favorite way to start the week off!

Jessica

Hannah Henry

- 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

- 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

Warm up

- 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

Double Dumbbell RDL

-Keep a slight bend at the front knee
- Holding the dumbbell in the arm opposite to the one squatting 
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Superset 1

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

Kettlebell deadlifts

- Holding onto a dumbbell in a front rack position
- 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 
- Come back to starting positron and do the same on the opposite leg

Alternating Dumbbell Curtsy lunge

Superset 2

- Start by getting into a wide stance
- Keep a dumbbell in between your legs on the floor
- Keeping your back straight, holding onto the dumbbell lower into a squat and pulse for two, then stand up
- Repeat for reps

Sumo Pulse Squat

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired rep, total reps are for both sides

Banded donkey kicks

- start in a standing position with your feet shoulder-width apart
- begin by bending your knees and lowering your hips into a squatting position, keeping your back straight and chest lifted
- once you reach the bottom of the squat, explode upward by extending your legs and using the power from your thighs and hips
- as you jump, swing your arms upward for momentum and lift your feet off the ground
- land softly back into the squatting position

Jumping Squat

Superset 3

- Raise your knees and keep your legs at 90 degrees
- Raise your shoulders off the floor keeping your arms extended with weight

Dumbbell to Knee Crunch

Bicycle Crunches

Hollow hold + alternating knee crunch

Core Finisher

Week 2 Day 1- Lower body + core (GYM)

START HERE

Daily Habit To Do List

Meal Plan Ideas

I’ve always loved smoothie bowls. Can’t wait to make it tomorrow!

Weekly Recipes

Week 1 Day 1 - Lower body + core (GYM)

Nikkia

Derek

Let's just say I won't be able to walk tomorroow😂

Kirian

Week 1 Day 1 - Lower body + core (HOME)

It was a wooly-burger one😮‍💨Fantastic!

Week 1 Day 2 - Upper body push + core (GYM)

Thanks Juliana for challenging me to jump back in here! 👊

My niece and I got it done…holy Moses! 💪🏼💦

Emmy Vargas

Week 1 Day 2 - Upper body push + core (HOME)

Week 1 Day 3 - Full body + cardio + core (GYM)

Good stuff right before thanksgiving too! 💪😂

Week 1 Day 3 -  Full body + cardio + core (HOME)

Walked the woods to find a Christmas tree

Done! I think lol. Happy Thanksgiving Julie I hope yours is awesome!

Week 1 Day 4 - ACTIVE REST DAY

Week 1 Day 5 - Lower body/glutes  + core (GYM)

😮‍💨 I can tell I’ll have Bambi legs tomorrow! 😅

Brittany

Week 1 Day 5 - Lower body/glutes  + core (HOME)

Week 1 Day 6 - Upper body pull + core (GYM)

Week 1 Day 6 - Upper body pull + core (HOME)

Hannah

Week 2 Day 1 - Lower body + core  (HOME)

Week 2 Day 2 - Upper body push + core (GYM)

Week 2 Day 2 Full - Body/Core (HOME)

Intense! 😮‍💨 but Assault bike-0 Hannah-1 👍

Week 2 Day 3 - Full body + core + cardio conditioning (GYM)

Dang that workout something about it yo 🔥💪

Mara Madrigal

Week 2 Day 3 Full Body (HOME)

Winter hiking the other day out to some ice cave action 🤘

It was 0 degrees, but got some crisp fresh air in!

Week 2 Day 4 - ACTIVE REST DAY

Week 2 Day 5 - Lower body + core (GYM)

It was fantastic! Those Overheads tho 😮‍💨

This was super fun. The abs were my fav!! 💛

Sarah

Week 2 Day 5 - Lower body/Core (HOME)

This was a people killer😮‍💨 thank you Julie it was great!

Man makers 😮‍💨😅 enough said haha

Week 2 Day 6 Upper Body/Pull + Core (HOME)

Week 3 Day 1 - Upper body push + core  (GYM)

Dang another Wooly booger! It was great! 💪

Week 3 Day 2  - Lower body/glutes + core (GYM)

Week 3 Day 3 - Full body  + core (GYM + HOME)

Week 3 Day 4 - ACTIVE REST DAY

Week 3 Day 5 - Upper body pull + core (GYM)

Week 3 Day 5 - Upper body pull + core (HOME)

Week 3 Day 6 - Lower body + core (GYM)

Week 3 Day 6 - Lower body + core (HOME)

Amber

Week 4 Day 1 - Lower body + core (HOME)

Week 4 Day 1 - Lower body + core (GYM)

Week 4 Day 2 - Upper body push + core (GYM)

Awesome upper body! I love/hate renegade rows!

Jess Perry

Week 4 Day 2 Upper Body/Core

Holy crap what a workout!! Thanks Juliana!!

Lol my Alternating plank dumbbell lifts weren't graceful 😏 but Done ✔️!

Week 4 Day 3 - Full body + core + conditioning

Week 4 Day 4 - Active Rest Day

Week 4 Day 5 Upper Body/Core

Week 4 Day 6 - Lower Body + core (GYM)

Thanks for these Juliana! Even when I get off pace and miss a few days, these are great to come back to! 🤘

Week 4 Day 6 Lower Body + core (HOME)

Week 5 Day 1 (GYM) Lower Body + core

I adore the is workout. I do like 3 rounds of anything (more reps) rather than 4 rounds. Do I have ADHD? Lol, I do better mentally when I know it’s 3. So I guess a push is good. Loved all these movements tho!

Week 2 Day 1- Lower body + core (GYM)

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