Name: Playbook - Kaysi Marshall - W4/D4 Workout 19 - Lower Body Circuit
Uploaded: 2024-01-07T19:56:04.054Z
Duration: 20 min
Description: W4/D4 Workout 19 - Lower Body Circuit

1 minute each x 3
Single Leg Inchworm*
Tabletop Straight Leg Arc*
Side Plank Clamshell*
3x Knee Drive Alternating
Tabletop Knee to Elbow Kick*
Sit-Up + Bridge
*for the first set complete on the right, for the second complete on the left, for the third switch after 30 seconds

- Begin by standing tall, lift one foot off the floor, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for 1 minute

Single Leg Inchworm

- Start in tabletop position
- Extend one leg long and bring it out wide
- Lift the leg straight and arc over to tap your toe on the outside of your other leg
- Lift the leg up and arc back to the start
- Keep your core braced and avoid arching your back

Tabletop Straight Leg Arc

- Start in a side plank on your elbow and knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg and lifting your hips up and forward                                                                                      
- Maintain contact between your feet throughout the movement

Side Plank Clamshell

- Start standing and step one leg back into a straight leg lunge position
- Drive the back leg forward 3x
- After 3x jump or step to switch legs
- Repeat 3x knee drives on the other leg
- Continue for 1 minute

3x Knee Drive Alternating

- Start in tabletop position
- Bring one knee toward the same elbow wide
- Press through your heel to kick the leg out straight
- Repeat for 1 minute

Tabletop Knee to Elbow Kick

- Lay on your back with your knees bent
- Perform one sit-up
- When seated, place your hands behind you by your sides
- Lift your hips up into a bridge position
- Lower your hips and lay back down
- Repeat for 1 minute

Sit-Up to Bridge

Lower Body Circuit

W4/D4 Workout 19 - Lower Body Circuit

Trupti

Omg. Doing this at 8000 ft altitude is a killer.

Inge

This was way tougher than I thought it would be. Great cardio workout.

Joanna

W1/D1 Workout 1 - Metcon

Laurel

W1/D2 Workout 2 - Core Circuit

This was harder than I thought it would be!

W1/D3 Workout 3 - Walking + Lunges

W1/D4 Workout 4 - Run OR Bike

Finished 10:55! Short but so good 💪🏽

Aimee

W1/D5 Workout 5 - Ladder

W2/D1 Workout 6 - 21-15-9

W2/D2 Workout 7 - Core Ladder

W2/D3 Workout 8 - 3-2-1

Awesome mobility. Just what I needed after my morning workout at KMF

Annette Shaffer

This was awesome and the fresh air made it perfect!

W4/D4 Workout 19 - Lower Body Circuit

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