Name: Playbook - Lacey Lyons - W1/D4 - Lower Body
Uploaded: 2024-01-08T00:55:09.780Z
Duration: 45 min
Description: W1/D4 - Lower Body

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

Ashley McCartney

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 😅

Lacey

Maddy

Donna

- Support upper back on a bench and the barbell or dumbbells across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start by standing on one leg 
- Lower yourself onto the bench or chair without using your elevated leg
- Stand up squeezing through your planted leg 
- repeat reps on both sides

Single leg sit to stand

- Lay on the floor or bench with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Hip thrust with band abduction

Superset 1

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and pause for 3 seconds and push through your heels to come up

Dumbbell pause goblet squat

- Begin with one dumbbell in the same hand that your foot is planted
- Press hips back keep your elevated leg extended and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Superset 2

- Stack your shoulders hips and heels over each other
- Maintain stability as you drop back into a transverse position and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Stand up as you bring your leg back to starting position 
- Press up through your heels

Front squat

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

Lateral step-ups

Superset 3

W1/D4 - Lower Body

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

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

Sarah

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

W1/D1 - Lower Body

Katie

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

Maci

W1/D2 - Shoulders & Biceps

Another burner girl! Loving the workouts!

W1/D3 - Back, Chest & Triceps

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/D4 - Lower Body

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