Name: Playbook - Krystyna Hovell - Day 3: Lower body 😉
Uploaded: 2023-11-11T09:12:21.551Z
Duration: 40 min
Description: Day 3: Lower body 😉

This lower body day is designed to strengthen your glutes, quads & hamstrings. 2 rounds of this circuit will have you feeling the burn like crazy! 

*Grab a dumbbell or not if you don’t want to add weight just yet, but get ready to put your body to the test! 

*40 minute workout max!

-no cost involved -no gym involved — just you & a determined mindset 😉

This lower body circuit is made to burn your glutes to the MAX! 

12 exercises - 2 rounds - ALL IN!

-sit on the ground with your legs bent (left outer knee to the ground & right inner knee to the ground) : both facing the same direction 

-using your body keeping feet in same place, open your hips and switch your leg placement to the opposite side

-hold for a pause to stretch your hip & repeat for reps

hip opener

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position
-Really push yourself back into your hips to maximize stretch

Frog pumps

- Stand in a wide toed out stance 
- Lower into a squat and pulse for 3 
- Return to standing position & repeat

Sumo squat pulses

-First lunge forward 
-Second lunch to the side 
-Third lunge reverse 
-repeat on opposite side 

*push through the floor with your heels!

180 lunges

-lying on the ground with your legs bent, heels placed behind your butt
-Dumbbell placed on pelvis (or no dumbbell your choice) 
-lifting your butt to sky, push through the ground with your heels 
-keep chin tucked, spine neutral & core tight
-keep tension in glutes during entire set

glute bridge pulse

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest
*use a dumbbell if you want, or if you don’t - just add time to your bridge hold!

Dumbbell glute bridge floor press

-Place your forearm flat on the ground
-Followed by lying on the side of your hip with your legs, bent feet placed behind you
-As you lift your hip up to the sky, the leg that is not on the ground open to the sky while lifting yourself up. 
-hold at the top for a pause and slowly lower to starting position 
-repeat for reps (30 seconds each side)

Lying hip abductions

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-Stand on your right foot and Place the left foot in line with your right heel, just put the ball of your foot down

-Turn your foot slightly out to the side and shift most of your weight over your foot that is totally on the ground (you should have 90% of your weight on the right leg and 10% on the left)

-Push your right hip back towards the wall behind you while keeping your back straight (this is an RDL)

-Stop when you can no longer sit your hips back and feel a stretch in your hamstrings

-Reverse the movement by pulling the floor back towards you and squeezing your hamstrings and butt! 

20 reps / side!

B stance RDL

- 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

- Start in the kneeling position, one knee just outside shoulders, while your other leg is straight out to the side 
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heel
- Come back up extending hips forward
-15 reps each side

Kneeling squat

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat as high as you can!
- Land softly so you can explode right back up!

Day 3: Lower body 😉

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