Name: Playbook - Lacey Lyons - W6/D2 Lower Body 1
Uploaded: 2024-05-05T16:04:30.651Z
Duration: 30 min
Description: W6/D2 Lower Body 1

Ashley McCartney

First lower body day with circuits for the week! Let’s have a great workout!!

Start your timer and complete 40 seconds of movement and 20 seconds of rest for each movement. Continue through both movements back to back for 3 rounds. After the 3 rounds take a 2 minute rest break!

- 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

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Circuit 1

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position

Dumbbell reverse lunge w/ knee lift (left)

- Stand tall and hold onto a stationary surface- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell hip abduction (left)

Circuit 2

Dumbbell reverse lunge w/ knee lift (right)

- Stand tall and hold onto a stationary surface- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control

Dumbbell hip abduction (right)

Circuit 3

- place a band around your thighs and stand shoulder width apart
- press weight into heels and glutes and complete quick squats up and down

Banded squat

- Get into position and place the band around ankles 
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- pulse at the top for last ten seconds

band glute kickback + pulse (left)

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- pulse for the last ten seconds

Band glute kickback + pulse (right)

Circuit 4

W6/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.

Erica

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/D2 Lower 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/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

W6/D2 Lower Body 1

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