Name: Playbook - Lacey Lyons - W4/D2 Lower Body 1
Uploaded: 2024-05-05T16:04:30.541Z
Duration: 30 min
Description: W4/D2 Lower Body 1

Erica

Ashley McCartney

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

Complete each circuit in 6 minutes (1 minute per movement x 2 movements x 3 rounds) 

You will have one minute of rest in between circuits!

You will have two movements to repeat back to backs start a timer for one minute and at the start of each minute you will begin movement one. Whatever time you have left within that minute is your rest time. 

Keep repeating movements until the 3 rounds are finished. It will take you 6 minutes to complete this circuit!

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled
- continue to hold bridge with doing abductions

Glute bridge with abduction

- in a glute bridge holding with a band around thighs 
- extended one leg at a time squeezing through hamstrings while you curl

Glute bridge extension

Circuit 1

- Keep your chest up
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up and jump if able 
- Lower back to the initial position 
- Switch legs and repeat after all reps completed one one side

Dumbbell reverse lunge w/ knee lift (jump)

- Keeping both legs slightly bent 
- Pull your outside leg away from midline keeping band around thighs

Banded abductions

Circuit 2

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- Begin with your feet hip width with a band around thighs 
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps
- try to stay low
- step outward for another option to jumping

Squat jacks

Circuit 3

W4/D2 Lower Body 1

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 🙌🏻

Kristin

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.

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

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/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

W5/D2 Lower Body 1

W5/D3 Upper Body 2

W5/D4 Lower Body 2

W5/D5 Core Circuit

W6/D1 Upper Body 1

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

W4/D2 Lower Body 1

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