Name: Playbook - Lacey Lyons - W11/D2 Lower Body 1
Uploaded: 2025-08-10T22:08:19.725Z
Duration: 30 min
Description: W11/D2 Lower Body 1

Ashley McCartney

Week 11! We are moving and grovin’!!! 

Start the timer and complete each movement for 40 seconds with a 20 second rest in between! You should be able to get through 5 rounds in 30 min!

Start the timer and complete each movement for 40 seconds with a 20 second rest in between! You should be able to get through 5 rounds in 30 min!

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats (20 sec each leg)

- 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 
- then complete a lateral lunge with same leg planted 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge + lateral (right)

Dumbbell reverse lunge + lateral (left leg)

- kneeling on the ground, hold onto something sturdy for stability if needed 
- keeping core tight, lean back until feeling the stretch in your quads (front of thighs) 
- squeeze your lower body to come back to starting position

Kneeling quad extension

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Full Circuit

W11/D2 Lower Body 1

My arms are dead but in a good way. The movement changes and time constraints were perfect!

Elizabeth

Thank you so much. You kicked my whole ass!! LOL the best part was my daughter said, oh mom- I’ll work out with you! She KILLED it!!!

Erika

Great first workout since surgery 🙌🏻

W1/D1 Upper Body 1

Love this one! The curtesy lunges/ski jumps to burn it out at the end were killer!!

Sarah

Just found out we are going to Jamaica in 2 months. Still busy as ever with 3 kids, breastfeeding and working but I WILL make time for these. SO good.

Erica

I’m going to start calling this “death by LL” 😂☠️🤷🏻‍♀️😘😘

W1/D2 Lower Body 1

W1/D3 Upper Body 2

My legs are still sore from legs part 1 and now they are jello 🤣

Maddy

W1/D4 Lower Body 2

W1/D5 Full Body

W2/D1 Upper Body 1

Not me thinking the last set was going to be a break. Those jump squats 🥲

W2/D2 Lower Body 1

W2/D3 Upper Body 2

Burner towards the end my legs were jello!

Legs were burning on the last round! Great workout

W2/D4 Lower Body 2

Lacey

W2/D5 EMOM

Kristin

W3/D1 Upper Body

Only did two rounds, but whew! Great burn!

W3/D2 Lower Body

W3/D3 Upper Body 2

W3/D4 Lower Body 2

Great workout! Heart rate was high during every exercise. Quick and effective!

W3/D5 Full Body

W4/D1 Upper Body 1

W4/D2 Lower Body 1

W4/D3 Upper Body 2

W4/D4 Lower Body 2

I did not like you for this one during😂🫣, but wowza my body is loving you after. Freaking great workout!!!

W4/D5 Full Body

W5/D1 Upper Body 1

Timed workouts always leave me drenched in sweat. Great workout!

W5/D2 Lower Body 1

W5/D3 Upper Body 2

W5/D4 Lower Body 2

W5/D5 Core Circuit

W6/D1 Upper Body 1

Great workout! Timed ones really help me focus on form. It’s a sweaty one!

W6/D2 Lower Body 1

W6/D3 Upper Body 2

Quick but burner like I like them 🙌🏻

W6/D4 Lower Body 2

W6/D5 Core Circuit

W7/D1 Upper Body 1

Love the quickness but the burn too 🙌🏻

W7/D2 Lower Body 1

W7/D3 Upper Body 2

W7/D4 Lower Body 2

W7/D5 Core

W8/D1 Upper Body 1

W8/D2 Lower Body 1

Ok adding this to my fav list. Loved this one

W11/D2 Lower Body 1

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