Name: Playbook - Lacey Lyons - W6/D1 - Lower Body
Uploaded: 2024-01-08T00:55:10.046Z
Duration: 45 min
Description: W6/D1 - Lower Body

Maddy

Donna

We our entering the LAST week of the Empowered by YOU program! Let’s crush it!

For the last week of the program, we are going to shoot for short recovery periods. Challenge yourself with the weights you’re using and let’s crush it!

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Start holding two dumbbells
- Clean the dumbbells up to your shoulders
- Swing down to your sides and back up to your shoulders
- use your whole body to power up the dumbbells

Dumbbell hang power cleans

Superset 1

Complete movements back to back before taking a rest period.

- start with band around thighs
- standing hip width apart, drive booty back for a full squat 
- stand up squeezing glutes before driving one leg out laterally for your abduction 
- plant your moving leg back to starting position before dropping into a squat again 
- complete desires reps on both legs

Banded Squat + abduction

- Stand with feet shoulder width apart with band around thighs 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded Air squats

Superset 2

Complete all movements back to back before taking a rest period.

- Begin in a lunge position
- Bring the back leg up onto the box and push through your heel to stand up
- Bring the other leg up and bend to 90 degrees
- Step down with the first leg and lower back down to the ground
- Complete desired reps on both sides

Lunge + step up + knee lift

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
- complete reps alternating

Lateral band walk

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position while lifting one leg at a time
- squeeze flutes when lifting leg
-alternate legs

High plank hold

Superset 3

W6/D1 - Lower Body

Second time doing this and it’s just as much of a burner as the first!

Ashley McCartney

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!

W2/D5 - AMRAP full body

That was a hamstring and booty burner 💪

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

W3/D1 - Lower Body

Pushed myself with heavier weights! 💪🏼 great workout!

W3/D2 - Shoulders & Biceps

Increased my weights and this one was a burner 🥵

W3/D3 - Back, Chest & Triceps

I thought this was going to be easy.. I was so wrong! The short breaks made this workout a sweaty one!

W3/D4 - Lower Body

Silly me to think this one wouldn’t be too bad! 😂 great workout!

W3/D5 - HIIT

Awesome leg day! Heavy weights really make this one a killer.

Girl that last set was a burner I almost died

W4/D1 - Lower Body

W4/D2 - Shoulders & Biceps

W4/D3 - Back, Chest & Triceps

My legs are torched.. I forgot how tough this workout is.

Hardest leg workout I’ve done for quite some time. Dripping sweat.

W4/D4 - Lower Body

Wow! That was way harder than I thought. I’m dripping in sweat. Great workout!

W4/D5 - Full Body HIIT

W5/D1 - Lower Body

W5/D2 - Upper Body

My triceps were burning in that last set! Whew!

W5/D3 - Back, Chest & Triceps

Girl that superset 2 was a burner… whew!

Thrusters almost killed me! Great workout!

W5/D4 - Lower Body

W5/D5 - Full Body

W6/D2 - Shoulders & Biceps

The second superset was a burner yowsers!

W6/D3 - Back, Chest & Triceps

Girl that last set was a burner! Hello glutes!!!

Not gonna lie… might have said some words under my breath during this.

W6/D4 - Lower Body

Girl this was hard! I made it through 6 rounds into the 7th and time was up after the 4th exercise

W6/D1 - Lower Body

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