Name: Playbook - Kelsey Adkins - W2/D2 Lower Body
Uploaded: 2023-12-30T17:26:53.680Z
Duration: 45 min
Description: W2/D2 Lower Body

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

Sydney

Casey

- 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

Feet together with knees apart glute bridge

Frog Glute Bridge

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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Superset 2

Put band above your knees and load dumbbells on shoulders, step to one side and squat and then step to the other side and squat

Band Side Step Squat

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

Superset 3

- Place your feet hip-width apart, and dumbbells at your sides
- 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

Dumbbell lateral lunge

Sitting and leaning back with the band above your knees and feet together, push against the band to pull knees apart using the outer glutes

Floor Seated Band Abductions

W2/D2 Lower Body

Shannon

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

Bailey

Paige

W1/D1 Sweaty Full Body

Mackenzie

Sjofn Maria

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

Irem Tekin

W1/D2 Lower 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!!!

W2/D2 Lower Body

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