Name: Playbook - Juliana Brown - Week 4 Day 1 - Lower body + core (GYM)
Uploaded: 2024-04-03T11:35:06.130Z
Duration: 60 min
Description: Week 4 Day 1 - Lower body + core (GYM)

Hannah Henry

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Banded forward lunges

- Begin supine with knees bent 90 degrees and a band around your knees
- Straighten one leg at a time

Banded deadbugs

Warm up

- 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

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges (Heavy)

- Start with the band just above your knees
- Slightly bend your knees and bring your chest forward
- Step to the right and then left
- Engage your glutes

Banded Side Steps

Banded glute press outs

- Lying down with the soles of your feet together and knees outward with a band just above your knees
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Banded frog pumps

Triset

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

Explosive Bulgarian split squat jump

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up, go half way down and back up
- Pause at the bottoms before beginning next rep

Dumbbell glute bridge pump

Superset 1

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- 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 on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Bring one knee in towards your the opposite arm
- Repeat on other side

Bear crawl

Core finisher

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

Jessica

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! 💪🏼💦

Nikki

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)

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

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

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 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 4 Day 1 - Lower body + core (GYM)

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