Name: Playbook - kennedy nease - Week 3 // Day 2
Uploaded: 2024-04-01T02:45:38.318Z
Duration: 60 min
Description: Week 3 // Day 2

Today’s focus will be on lower body! 

Remember to keep your core engaged and to focus on form with these workouts. 

Let me know if you have any questions! 

You will need dumbbells for this workout. A resistance band is optional for this one.

Have your feet further than hip width apart and point the toes out slightly. Squat down while keeping your chest up and squeezing the glutes as you come up.

Sumo Squats

You can use a plate, base of a dumbbell, or small platform 
Feet at a more narrow stance

Elevated Heel Squat

Chin tucked, eyes forward
Squeeze glutes at top

Dumbbell Hip Thrusts

Add a resistance band for more of a challenge
Chest up
Moving laterally, keep bottom low and core tight

Squat Walks

Land into the squat to reduce impact
Band above knees

Banded Squat Jumps

Place the resistance band under one foot and hold the opposite end with the hand from the same side. Hinge at your hips and focus on squeezing through the glutes as you come up!

Banded Single Leg Deadlifts

Week 3 // Day 2

Absolutely killer 🥵 it was definitely a great starter workout to get me back into it!

Alexandra

Nairobi

Day 1 after over half a year if not working out. I'm not too healthy right now, and need to keep my health back in check. Thank you for having these available.❤️

Week 1 // Day 1

Great workout, my legs are on fiiirrreeee

So difficult, but not impossible. Thank you for pushing your users on this app!!! You're amazing.

Tritcy

Week 1 // Day 2

How do you know when it kicks your butt? When you start hoping the time ends already 😂 great workout

stephanie

Jasmin

Week 1 // Day 3

phew those side plank crunches were tough! thanks for another great workout!

Naomi

When I do the whole thing, it only takes me about 20 min when it says an hour. Should I be doing this whole thing twice??

Kelly

Week 1 // Day 4

Arms are burning… but a good burning! 🔥

Alexa

Oh my arrrrms lol love itt💪🏼💪🏼💪🏼

Week 2 // Day 1

Natalie

Vanessa

I’ve tried different trainers on this app and you always have the best ones. I love that you specify reps and show alternative movements! Been a fan for years!

Tori

Week 2 // Day 2

I have a bad back and wasn't sure what modifications to do. But love it otherwise 💪

Week 2 // Day 3

Did other two workouts and then this. I am done now! It was great :)

LizJohnny

Week 2 // Day 4

Nice start to the week. Not too hard, but challenging. It's encouraging me to keep going!🥰 This plus keto and I'm doing 5 pounds in 2 weeks!

Week 3 // Day 1

Feeling my core getting stronger 💪🏼🥵

Week 3 // Day 3

made it through renegade rows much easier this time 🙌 thanks for another great workout!

Week 3 // Day 4

Week 4 // Day 1

Week 4 // Day 2

Jayda

Week 4 // Day 3

Week 4 // Day 4

Week 5 // Day 1

Week 5 // Day 2

Week 5 // Day 3

this was a great program to finish 2023 with. I feel stronger and am seeing some results in the mirror, as well! looking forward to starting my next kpn program!

Week 3 // Day 2

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