Name: Playbook - Lacey Lyons - W2/D4 - Lower Body
Uploaded: 2024-01-08T00:55:09.889Z
Duration: 45 min
Description: W2/D4 - Lower Body

Burner girl. I couldn’t use weights on the last sets of 15 I was burnt 🫡

Ashley McCartney

Katie

Maddy

Really wishing home my gym wasn't in my basement after that leg day

Donna

Week 2 day 4 is lower body! Let’s make those legs burn!

Complete exercises back to back in each round

- Slowly lower the dumbbells with a slight bend in your knees, in a wide stance, toes pointed out hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Sumo RDL

- 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
- complete a calf raise in the lowered squat position 
- Stand up to full extension

Dumbbell sumo squat + calf raise

Superset 1

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides
-Reps counting for total reps (10 each side)

Dumbbell double walking lunges

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

Sumo squat pulses

Superset 2

- Slide one of your legs back as you lower down into a lunge (you can use a slider disc, paper plate on carpet or rag on hardwood) 
- Once you reach parallel push through your heel to stand back up as you slide your leg back in
- Complete desired reps then repeat on the opposite side

Reverse lunge slide back

- Push your hips as you come down
- Reach parallel and explode up
- you can also stand up onto your toes if you don’t want to jump

Jump squats

Superset 3

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

- complete as a reverse lunge if you don’t have an object to stand on

Deficit reverse lunge

W2/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

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

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

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

W1/D4 - Lower Body

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/D4 - Lower Body

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