Name: Playbook - Juliana Brown - Week 4 Day 3 Lower Body/Core
Uploaded: 2023-11-18T03:26:06.239Z
Duration: 40 min
Description: Week 4 Day 3 Lower Body/Core

Hannah Henry

Sarah

Amber

Jessica

Jess Perry

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down, pump once in the bottom
- Reach parallel and push through your heels to come up

Dumbbell goblet squat pulse

- Lay on the floor with your legs bent and a band just above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees

Banded Glute bridge

- Start by placing the band just above your knees
- Step to one side keeping your core engaged 
- Then step to the other

Banded Side Steps

Superset 1

- Holding a dumbbell at your chest
- Step back into a reverse lunge and then over to the side into a curtsy squat
- Repeat on opposite side 
- Reps is total between both legs

Revers lunge + curtsy squat

- 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, stand up
- Repeat for reps

Sumo Pulse Squat

- Take a dump villain, each hand
- Swing dumbbells up towards the sky at school at the same time
- Repeat for reps

Double dumbbell squat swings

Superset 2

- Lay with your legs and arms extended 
- As you raise one leg, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum
- Repeat on opposite side

Alternating side v-ups

- Start on your hands and knees, raise hips and knees slightly off the floor
- Holding in this position, alternating arms tapping knees

Bear Crawl Knee Taps

- Start with your legs straight out, brining your arms behind you to support you
- Raise your hips up and alternate each side, bringing a leg up into a crunch

Reverse Plank Alt Crunches

Core Conditioning

Week 4 Day 3 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 1 - Full Body

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 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 4 Day 3 Lower Body/Core

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