Name: Playbook - Lacey Lyons - W1/D4 Light Lower Body + run
Uploaded: 2024-05-05T16:04:30.291Z
Duration: 45 min
Description: W1/D4 Light Lower Body + run

You will need dumbbells for the is workout!

This is supposed to be a lighter lower body. Don’t push heavy weights, just get some good movement in! 

You got this!!

Miles: 2 miles

Complete movements back to back before taking a rest break

- 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
- feet should be closer together

Dumbbell goblet squat

-Holding dumbbells at your sides, chest lifted and shoulders back
-Place foot up onto the box and push through your heel to stand up
- Bring the other leg up- 
Step down and repeat 
-Work both sides

If you don’t have a box or bench, complete a single leg reverse lunge 

*15 reps each leg

Dumbbell step ups

Superset 1

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

See how many reps you can get within 2 minutes! Rest when needed but try to get right back to it!

Mountain climbers

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W3/D4 Lower Body  + run

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W4/D1 Upper Body + Run

W4/D2 Lower Body 1

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W4/D4 Lower Body + run

W4/D5 Long Run

W5/D1 Upper Body + Run

W5/D2 Lower Body 1

W5/D3 Movement

W5/D4 Lower Body + Run

W5/D5 Long Run

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W6/D3 Movement

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W9/D1 Upper Body + Run

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W9/D4 Lower Body + Run

W9/D5 Long Run

W10/D1 Upper Body + Run

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W10/D4 Lower Body + Run

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