Name: Playbook - Lacey Lyons - W1/D1 - Lower Body
Uploaded: 2024-01-08T00:55:09.741Z
Duration: 45 min
Description: W1/D1 - Lower Body

Second time doing this and it’s just as much of a burner as the first!

Ashley McCartney

Dang! I’m going to have Carrie Underwood legs before you know it 🥳

Sarah

This was a burner!!! Good workouts lady!!!

Katie

First time using bands....insert shocked face.... :)

Maci

Lacey

Melissa Kay

My legs were dead after the first superset 😅

Maddy

- 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

Complete both movements on one side first before moving onto the opposite side.

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm if needed

Single leg RDL

- Step forward keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step back to starting position
- With the same leg, take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Complete desired reps then repeat on the opposite side

Forward lunge to reverse lunge

Superset 1

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

Dumbbell squat clean

- Seated with band around thighs  
- Drive legs apart pushing through outside of thighs 
- Return your legs to the starting position
- Repeat for more repetitions

Banded abductions

Superset 2

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Complete full reps on each side

Banded Fire hydrants

W1/D1 - Lower Body

So proud of myself for finishing that one, my arms were jello by the high plank things 😂

W1/D2 - Shoulders & Biceps

Another burner girl! Loving the workouts!

W1/D3 - Back, Chest & Triceps

My heart rate was elevated on that last superset 🙌🏻 and sweat dripping down my back and front

I feel I’m in shape until I do one of your workouts and then I get taken aback 🤣. This was a burner girl! Keep ‘em coming!

I’m not going to be able to walk tomorrow 😅

W1/D4 - Lower Body

W1/D5 - Full Body HIIT

W2/D1 -Lower Body

Haylie Fowler

After four months into my movement journey, I finally fell out of my routine. I knew it would happen eventually, I have been active but haven’t intentionally worked out in 11 days. Today, that changed, I’m back at it and I will not let 11 days define my journey. My arms are on 🔥

W2/D2 - Shoulders & Biceps

Back day is now one of my favorite workouts!

W2/D3 - Back, Chest & Triceps

Burner girl. I couldn’t use weights on the last sets of 15 I was burnt 🫡

W2/D4 - Lower Body

Great quick one but still got a good sweat!

W1/D1 - Lower Body

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