Name: Playbook - Juliana Brown - Week 5 Day 3 Lower Body
Uploaded: 2023-11-18T03:26:06.272Z
Duration: 40 min
Description: Week 5 Day 3 Lower Body

Amber

Jessica

Loved the plank with the side dumbbell raises!

Sarah

Jess Perry

- Start by holding a dumbbell on one end and standing straight 
- Keeping your core engaged and your back flat
- Lower the dumbbell down to the floor with a 3 sec tempo, then stand back up

Tempo dumbbell deadlift

Double kettlebell swing + sumo deadlift

- Stand with your feet hip-width apart 
- Holding a dumbbell in the front rack position
- 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

Goblet 11/4 squat

Superset 1

- Holding a dumbbell in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

Weighted squat + squat jump

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift dumbbell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell swings

Superset 2

Reverse plank hip lifts

Up & down plank

Plank DB rotations

Core conditioning

Week 5 Day 3 Lower Body

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

Hannah Henry

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 3 Lower Body/Core

Week 4 Day 4 - Cardio

Week 4 Day 7 - Rest Day

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 5 Day 3 Lower Body

Community

More workouts from Juliana Brown