Name: Playbook - Juliana Brown - Week 3 Day 2 - Lower Body/Core
Uploaded: 2023-11-18T03:26:06.214Z
Duration: 40 min
Description: Week 3 Day 2 - Lower Body/Core

Sarah

Hannah Henry

Amber

Jessica

Jess Perry

- 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

- Place the band slightly above your knees
- Step to the side keeping your core tight
- Step to the opposite side bringing the opposite leg in 
- Repeat for reps - keeping hips even

Banded side steps

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side
- Reps are total between both sides

Banded clamshells

Superset 1

- Start with one leg and lunge out to the side
- Come back to center and step back into a reverse lunge
- Repeat for reps - reps are total for both sides

Lateral lunge + reverse lunge

- Start by laying on the floor, place a band just above your knees
- 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
- Reps are total for both sides

Single leg glute bridge

- Stand with your feet hip-width apart 
- 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 squat

Superset 2

- Start on your back with knee bent
- 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

- Start in a bear crawl position, with knees slightly lifted off the floor
- Keeping your core tight bring one arm up and tap the opposite shoulder 
- repeat on the opposite side

Bear crawl shoulder taps

- Begin in a kneeling position on the floor
- Take a dumbell in each hand
- Alternate bending on each side, bringing the dumbbell to the floor and then back up

Kneeling dumbbell side to side bends

Core conditioning

Week 3 Day 2 - Lower Body/Core

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

Brittany

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

Ariel

Loved this workout ! Feeling amazing 🙌🏻

Mara Madrigal

Week 1 Day 2 - Upper Body Pull/Core

Week 1 Day 4 Cardio

Love starting my day right whoohoo 🙌🏻😎

Week 1 Day 6 - Lower Body/Core

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 2 - Lower Body/Core

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