Name: Playbook - Juliana Brown - Week 5 Day 1 (GYM) Lower Body + core
Uploaded: 2024-04-03T11:35:06.174Z
Duration: 60 min
Description: Week 5 Day 1 (GYM) Lower Body + core

Amber

Jessica

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- 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
- Complete on opposite leg 
- Then perform with both legs

Single leg glute bridge + glute bridge

Warm up

- Put a band just above your knees
- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Reps is both sides total

Banded single leg hip thrust

- 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

- Start with bringing one foot back 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up leaving your back leg straight 
- Reps are total amount between both sides

Single leg dumbbell split lunge

- Start in a normal does this position, bring one leg slightly back in a staggered position 
- Keeping your weight on the leg in front, complete, a single leg, dead lift
- Reps are for both sides

Staggered stance single leg deadlift

Superset 1

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- 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 
- Pulse for 3 short reps before standing 
- Reps are total for both sides

Curtsy lunge 3 pulse

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

Superset 2

- Place dumbbell between your legs in a seated position
- Start with your right leg and lift it over the dumbbell and back
- Then do the same with your right leg

Alternating Leg Over Dumbbell

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start in a regular plank position 
- Raise your right leg
- Lower it back to the starting position and repeat on other side

Side plank leg raise

Core Conditioning

Week 5 Day 1 (GYM) Lower Body + core

Hannah Henry

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)

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)

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 5 Day 1 (GYM) Lower Body + core

Community

More workouts from Juliana Brown