Name: Playbook - Lacey Lyons - Lower Body
Uploaded: 2024-01-08T00:55:09.868Z
Duration: 45 min
Description: Lower Body

Loved it! Quick enough but challenging 🙌🏻

Ashley McCartney

Glad I pushed myself to do this workout today. It kicked my butt but I feel great!

Heather

Great workout! 😅by the donkey kicks I could barely hold myself up!

Ceyana

Maddy

Grab a dumbbell and a chair/bench. Turn on your favorite playlist and let’s get this lower body workout done together!

Let’s try and get through at least 3 rounds!

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
-Hinge at your hips, and lower your torso until it’s almost parallel to the floor
-Tap the floor and lift back up engaging your glutes

Dumbbell single leg RDL

- 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

- Hold the weight in each hand or on lap
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weighted wall sit hold

-Stand with feet wider than hip width 
-Point toes slightly outwards 
-Hold DB between legs keeping back flat
-Hinge at the hips pushing the booty back
-Feel the pull in your hamstrings then stand up squeezing through legs

Sumo RDL

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

Lower Body

Upper body AMRAP

Sarah

That was a burner my shoulders especially are muerto 🏴‍☠️🙌🏻

Katie

Upper Body Lift

I’m exhausted after that one! Core and legs are on fire.

Ok dripping sweat and my legs are clown jello 🤣

Booty & Core!

Now that was super fun!!! I challenged myself and each round I increased my weights!

Decreasing Reps - Full Body

My arms feel like clown jello! I haven’t finished one of your workouts where at the end I’m dead 🙌🏻

Loved this workout! Was a great mixup from the normal upper body day!

3 Circuit DB Power

I’m completely out of breath after that one! Great workout!

Oh my god girl that was a burner!!! I loved the sweat dripping off me on that one 🙌🏻

Full Body DB Only

Oh my lord girl! I’m in shape and I couldn’t even get to part 2 I was dying! But I will get there some day!

7 Levels

I’m exhausted! The squats are a killer! I was tired after the first round. Great workout!

That was a killer!!! I completed all 3 rounds with a 45 sec rest in between each round in 18 mins and 13 seconds and I’m dead 🤪

Lower Body

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