Name: Playbook - Juliana Brown - Week 3 Day 1 (home) Lower Body
Uploaded: 2023-12-08T14:39:15.757Z
Duration: 50 min
Description: Week 3 Day 1 (home) Lower Body

- 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

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Begin holding a dumbbell overhead 
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot
- Reps are total for both sides

Dumbbell overhead lunges (double)

Superset 1

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side
- Then jump in from your wide stance to a narrow stance
- Repeat for reps

Cossack squat + jump ins

- Stand with your feet hip-width apart 
- Hold a dumbbell at your chest 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

1 1/4 Goblet Squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Superset 2

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg raises to hip raises

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

High plank knee to elbow

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Feeling better this week! Good start to week 2!

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What the heck did I get myself into… wow let’s go 😱🔥😂

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Getting back to it and this was a amazing workout to jump back in ! I feel amazing after pushing myself 💪🏾💪🏾

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Smoked from the last 2 days. This one just added to it. 🥵🔥

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