Name: Playbook - Lacey Lyons - W10/D3 - Lower Body 2
Uploaded: 2024-05-05T16:04:30.857Z
Duration: 45 min
Description: W10/D3 - Lower Body 2

Maci

You will need a small band and dumbbells for this workout!

Complete movements back to back before taking your rest period

- Begin lying supine with kettlebell directly above you and knees bent to 90 degrees
- Lift your hips off the ground
- Bring your knee towards your chest, lower down and repeat with the opposite leg

Complete 12 full reps of the bridge and then 20 abductions with or without the dumbbell

Kettlebell glute bridge marches

- 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 + abduction for one leg 
Repeat all reps on one side

Dumbbell goblet squat + abduction

Circuit 1

- Holding the dumbbells at your sides and band around thighs 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- pulse for two reps 
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge (banded + pulse)

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core to extend one leg at a time

Glute bridge leg extension

Circuit 2

Repeat movements back to back before taking a rest

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- in a low squat position with a band around thighs
- walk forward for 5 reps and backward for 5 reps

Squat walk

- staying in a low squat position with a band around thighs 
-jack in and out while staying low

Low squat jacks

Circuit 3

W10/D3 - Lower Body 2

I don’t think I’ve ever sweat this much. This is a killer!

Maddy

Ammie

W1/D1- Lower Body 1

Emily

Ashley McCartney

W1/D2- Upper Body 1

Couldn’t finish all the reps on the last move, still finished so proud of myself on this one.

My legs are still on fire from 2 days ago with the first one 🙌🏻

Great workout! Definitely got the heart rate up!

Kristin

W1/D3 - Lower Body 2

W1/D4 - Upper Body 2

So good! Was trying for 5 rounds but 4 was sweaty!

W1/D5 - HIIT

Ooooh hot dang I’m going to feel that sat 🙌🏻

Another day closer to looking like Lacey 😝🙌🏻

Katie

W2/D1 - Lower Body 1

Maybe this wasn’t the week to switch to 12’s 😂 but I almost made it but had to get back to 8s on a few reps!

W2/D2 - Upper Body 1

First day back after ten mile days at Disney World! Missed this! ♥️

Girl that was a burner my legs will be jello Tuesday.

W2/D3 - Lower Body 2

My body was telling me no, couldn't finish after those planks! Feeling so strong!

W2/D4 - Upper Body 2

Broke a sweat on that one. Good quick burner ❤️

W2/D5 - HIIT

Tonight was a late night and the kiddos ready for bed, but I still got half done! 💪🏼👏🏼

W3/D1 - Lower Body 1

This one made me feel strong 💪🏼 I look forward to this program every day!

W3/D2 - Upper Body 1

Loved the hamstring slide move! *cant remember the name* :)

W3/D3 - Lower Body 2

... the dumbbell swings with two kiddos running around was questionable lol

W3/D4 - Upper Body 2

This was a lot harder than it looked! Great workout!

W3/D5 - Core/HIIT

Today was a busy day, but it’s 9:45 pm and I finished (almost) it!! Woot woot!!!

Legs were jello then did a 1.5 mile walk after.

W4/D1 - Lower Body 1

I’m loving this round of workouts 🙌🏻

W4/D2 - Upper Body 1

Missed these the last 3 days, loved todays!! I am shocked at how long I could do a walk sit. It’s crazy how much stronger I feel in 4 weeks!

Holy lunges! My legs are gone after that!

W4/D3 - Lower Body 2

I like the quick ones but they are burners

W4/D4 - Upper Body 2

Phew!!! 3 rounds for me and still proud!!

W4/D5 - HIIT

This mama is exhausted taking care of a kiddo with the stomach flu. Today was a pick and choose movement day and ended up doing a lot of modifications on the floor, but glad to get in some type of movement in after the last few days!

Erica

W5/D1 - Lower Body 1

Addicted to these. Why is anything lateral so difficult for me?!

W5/D2 - Upper Body 1

I really liked this one. Changed it up but still felt it

W5/D3 - Lower Body 2

This was so fun!! Bands always seem so easy at first and by end of reps my shoulders were on 🔥

W5/D4 - Upper Body 2

I love the HIIT workouts. Quick and burners 🙌🏻

W5/D5 - HIIT

Doing all the squats before we leave tomorrow for Railbird Festival!! 🎉

Feeling that already going to be sore Wednesday

W6/D1 - Lower Body 1

Feeling this after 4 days off for vacation!! Whoo hoo! 💪🏼

W6/D2 - Upper Body 1

W6/D3- Lower Body 2

Can’t believe how much easier I can do lateral movement!!! 🥹 Getting stronger every day.

W6/D4 - Upper body 2

Total honesty…on my period and not feeling today, but I turned some music on and did a little anyway. Tomorrow is a new day!

Got 3 rounds in bc I was short on time but at least I did it! Good one 🙌🏻

W6/D5 - HIIT

Good movement after taking it easy yesterday!! 🎉👏🏼

This was a burner and going to feel it Friday

Pushed myself to go up on weights for this one. It was a killer

W7/D1 - Lower Body 1

W7/D2 - Upper Body 1

Quick half day. Moving intentionally on vacation…who dis?! 😂🥰

W7/D3 - Lower Body 2

The complex movements 😳 loved the reverse crunches too!

Ok I’m loving the complex sets!!! Super fun

Great upper body day! This one was a sweaty one!

W7/D4 - Upper Body 2

Phew!!! I couldn’t do the squat jumps. I was done by the time we got there. But I did full sets of jumping jacks and bug squashes!! 👏🏼🎉

W7/D5 - HIIT

I haven’t done any intentional movement in 4 days. I almost 🤮😂 we finished half of that one, and that’s ok!

W8/D1 - Lower Body 1

Burner! My legs are burning from the leg workout yesterday

My whole body is sore this week. Great workouts!

W8/D2 - Upper Body 1

W8/D3 - Lower Body 2

W8/D4 - Upper Body 2

W8/D5 - EMOM

These legs days have been brutal! Great workout

W9/D1 - Lower Body 1

Had to cut this short for morning activities, loved this one!!

W9/D2 - Upper Body 1

W9/D3 - Lower Body 2

W9/D4 - Upper Body 2

W9/D5 - EMOM

was so happy when I saw only 1 set for Bulgarian split squats 😂

W10/D1 - Lower Body 1

W10/D2 - Upper Body 1

Phew!! Had to stop early on this one but I pushed myself and made it through every round of laterals, which are most difficult for me!  Proud of my progress !

W10/D3 - Lower Body 2

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