Name: Playbook - Lacey Lyons - W2/D4 Lower Body 2
Uploaded: 2024-08-05T14:11:32.923Z
Duration: 30 min
Description: W2/D4 Lower Body 2

Sarah

Burner towards the end my legs were jello!

Ashley McCartney

Legs were burning on the last round! Great workout

Maddy

Start the timer and complete each movement within a minute. Go back to back for the full 3 rounds (6 minutes total) and then take a 2 minute rest break before the next circuit. 

Let’s get started!

Complete movements back to back before taking your rest period 

You have one minute to complete the reps for movements 1, and then start the 2nd movement when the minute starts again 

Take your 2 minute rest after 3 full rounds

- 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

- with a small band around your thighs, hold on to a sturdy surface 
- bring one leg out away from your midline squeezing through your glutes and thighs

Banded Abduction

Circuit 1

- Keep your core engaged and your back in a neutral position 
- Move side ways as you hover your knees above the ground and a band around your thighs

Lateral bear crawls

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Circuit 2

Complete movements back to back before taking your rest period 

You have one minute to complete the reps for movements 1, and then start the 2nd movement when the minute starts again

- Keep a slight bend at both knees but one leg more forward and holding the weight 
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

B-stance weighted RDL

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees but only keep your back foot down for a second to help balance 
- Stand back up to the starting position and all weight should be on front leg 

This should be quick and small movements, don’t stand all the way up

Reverse lunge quick

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

Circuit 3

W2/D4 Lower Body 2

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!!

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 🤣

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

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

W2/D4 Lower Body 2

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