Name: Playbook - Lacey Lyons - W3/D1 - Lower Body
Uploaded: 2024-01-08T00:55:09.945Z
Duration: 45 min
Description: W3/D1 - Lower Body

Katie

That was a hamstring and booty burner 💪

Ashley McCartney

Felt so strong during this workout! Leg day has become my favorite workout days thanks to Lacey.

Maddy

It’s week 3! You are CRUSHING it so far! Keep that momentum going!

Complete the exercises back to back with rest after the second movement.

** try to complete reps for Bulgarian split squat and the pulsing lunges both on the right leg before switching to the left. Then rest after both sides!

-Keep a slight bend at the front knee
- Place back foot on a bench or you can leave on the ground for balance 
- Come straight down until your reach shin height 
- Pull back up pushing through your planted leg

Dumbbell bulgarian split squat

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Hold that position and pulse up and down for desired reps
- Work both sides

Dumbbell reverse lunge pulse

Superset 1

Complete movements back to back before resting!

- Begin with dumbbell in each hand or one heavier and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Stand in front of a box, bench or chair 
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat all reps on one side before switching

Box step up

Superset 2

Complete all 3 movements back to back before taking a rest!

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

Dumbbell heel elevated front squat

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Triset

W3/D1 - 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/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!

W3/D1 - Lower Body

Community

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