Name: Playbook - Kelsey Adkins - W3/D2 Lower Body
Uploaded: 2023-12-30T17:26:53.743Z
Duration: 45 min
Description: W3/D2 Lower Body

Celina

Averi

Carrie

- 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

In bottom part of the sumo squat pulse and stay low in the squat position the whole time

Dumbbell Sumo Squat Pulse

Superset 2

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

In sumo stance with toes pointed out do an RDL keeping your back flat and a slight bend in your knees. Pulling up with your hamstrings/glutes

Sumo RDL

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Do a lateral lunge and keep your foot planted on the ground and continue to lunge to the one side for the reps then switch to the other side to complete the reps

Stationary Lateral Lunge

Superset 3

Keep feet flat on the floor, lift hips up and squeeze your glutes, come back all the way down to the floor. Keep your core engaged the whole time

Bodyweight glute bridge

With feet together do a glute bridge and lift hips so your body is in a straight line

Feet Together Glute Bridge

Superset 4

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

W3/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!!!

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!

Sydney

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 💪🏽!

W3/D2 Lower Body

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