Name: Playbook - Lacey Lyons - W5/D1 - Lower Body
Uploaded: 2024-01-08T00:55:10.004Z
Duration: 45 min
Description: W5/D1 - Lower Body

Ashley McCartney

Maddy

WEEK 5! We are almost there!! Now’s the time to turn it into high gear. Don’t stop now! YOU GOT THIS!

Complete movements back to back before taking the rest period.

- Keep the dumbbells by your sides or shoulders and chest up 
- Push your hips back as you lower down 
- Keep weight in back of the heels
- Reach parallel and come back up

Dumbbell squats

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- then go into a reverse lunge on the same planted leg
- curtsy + reverse = 1 rep
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge + reverse lunge

Superset 1

Complete movements back to back before taking a rest period.

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and pause for 3 seconds 
- push through your heels to come up

Dumbbell pause goblet squat

- Place band around legs above the knees
- Get low into a squat position and hold
- Stay low as you walk 3 steps forward and 3 steps backwards 
- that full movement is 1 rep
- stay low for desired reps

Banded squat walks

Superset 2

Complete movements back to back before taking a rest period

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower dumbbells hinging at the hips keeping a slight bend in knees 
- go as low as feels comfortable with keeping back flat
- Stand up to full extension

Dumbbell sumo deadlift

- Get into position and place the band around your thighs
- Push back and up with your foot and extending your leg upwards squeezing through your glutes 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded glute kickback

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Triset 1

W5/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

Katie

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!

W5/D1 - Lower Body

Community

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