Name: Playbook - Kelsey Adkins - W4/D2 Lower Body
Uploaded: 2023-12-30T17:26:53.783Z
Duration: 45 min
Description: W4/D2 Lower Body

Pause for 3 seconds at the top of your glute bridge

Glute Bridge with Pause

Pause for 3 seconds at the bottom of the squat

Band Goblet Squat with Pause

Superset 1

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

Stationary Lunge

Keep your back flat, slight bend in the knees, and do a small pulse at the bottom of the RDL

RDL with Pulse

Superset 2

Lunge forward with weight overhead, keep core tight, don’t let your knee hit the ground but get close

Overhead Walking Lunges

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

Superset 3

Do a squat then curtsy one side back to squat then curtsy lunge on the other side and that is 1 rep

Band Squat to Curtsy Lunge

Do a front lunge right into a reverse lunge. You can add dumbbells to increase difficulty. Front and back is 1 rep

Front Lunge to Reverse Lunge

W4/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

Celina

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!

W4/D2 Lower Body

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