Name: Playbook - Kelsey Adkins - W1/D2 Lower Body
Uploaded: 2023-12-30T17:26:53.082Z
Duration: 45 min
Description: W1/D2 Lower Body

Mackenzie

Sjofn Maria

girl i love you. i just finished this killer workout and i’m feeling sweaty awesome 🫶🏼

Irem Tekin

So good for at home or even limited space at the gym! Just brought my own band and found a corner at the gym

Sydney

Love it! Thank you! Amazing as always! 💪🏻❤️

Celina

Laura D’Andrea

Courtney

Carrie

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Superset 1

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Superset 2

- Hinge forward holding the dumbbells
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

Get into a lunge position and complete a lunge staying in the same spot. Reps are to be completed on each leg

Stationary Lunge

Superset 3

Place the dumbbell behind your knee and keep your leg bent. Lift leg to horizontal using your glute. Do not let hips twist when lifting up

Dumbbell donkey kick

Place band above knees and do a glute bridge, at the top of the bridge push legs apart against the band

Band Glute Bridge with Abduction

Superset 4

Keep feet flat on the floor, lift hips up and squeeze glutes

Bodyweight Glute Bridge

W1/D2 Lower Body

Shannon

First exercise back postpartum! Great way to get prepped for Shred 2.0!!

Bailey

Paige

W1/D1 Sweaty Full Body

10w postpartum and this workout made me emotional for so many reasons. Feeling weak is so hard, not having freedom to go to the gym is even harder. But I also felt so encouraged when I pushed myself and actually did it without failing. 1% better each day❤️

It was great!!!! I’m was on a 2-3 month hiatus from working out and now I’m back because of your program!!!

Theresa

W1/D3 Sweaty Full Body

Katie

Becky

W1/D4 Upper Body

W1/D5 Sweaty Full Body

Wow, that was sneaky hard. Loved the sweaty burn!

Kerriann

One of the tougher workouts but feels amazing after ✨

Georgia

W2/D1 Sweaty Full Body

Perfect for at home or a quick and effective leg day!

Casey

W2/D2 Lower Body

W2/D3 Sweaty Full Body

Tracy

W2/D4 Upper Body

W2/D5 Sweaty Full Body

That one was deadly....but im feeling GREAT!!!

Exhausting workout!  You’ve been warned 🤪

Annie

This was one of the hardest workouts thus far!!! 🥵🥵 I know I’m going to feel this one tomorrow 💪🏽!

W1/D2 Lower Body

Community

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