Name: Playbook - Kaysi Marshall - Running + Lower Body
Uploaded: 2024-01-07T19:56:03.881Z
Duration: 30 min
Description: Running + Lower Body

Lisa

Run 400 meters
50x Air Squat
1 minute Glute Bridge March
Run 400 meters
50x Curtsy Lunge
1 minute Glute Bridge March
Run 400 meters
50x Lateral Lunge
1 minute Glute Bridge March
Run 400 meters
50x Sumo Squat/Lunge Combo
1 minute Bridge March

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squat

- 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 March

- 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 
- Complete desired reps then repeat on the opposite side

Curtsy Lunge

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Alternate legs each rep

Lateral Lunge

- Start with feet wide and toes turned out
- Drop into one sumo squat
- Stand up and pivot both feet and turn to the side
- Drop into a lunge
- Pivot back to center 
- Drop into a sumo squat again
- Pivot to the other side
- Drop into a lunge
- Each lunge counts as one rep

Sumo Squat/Lunge Combo

Running + Lower Body

Trupti

Annette Shaffer

600 Rep Challenge

Awesome workout! Especially with no equipment!

Melissa

Great workout to get a good sweat! Super simple format but workout will push you. Loved it🙌🏻

Jacqui Thomas

900 Rep Challenge

This is so good. I used the rower for cardio. I wanted to quit after the first round. But I made it through all of them. It was excellent.

Running + Lower Body

Community

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