Name: Playbook - Lacey Lyons - W6/D4 - Lower Body
Uploaded: 2024-08-05T14:11:34.158Z
Duration: 45 min
Description: W6/D4 - Lower Body

Maddy

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

Ashley McCartney

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

Shelby

This is the LAST lower body day of the program! Where has the time gone?! Incredibly job making it to this point. For one last time I want you to check in with the weights are you using. Are you able to pick up a heavier dumbbells or maybe get in one or two more reps? Let’s get it done!

Complete both movements back to back before taking a rest period!

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Dumbbell Sumo squats

Superset 1

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

Dumbbell good morning

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

Dumbbell reverse lunge

Superset 2

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

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

Dumbbell suitcase squats

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- squeeze through the sides of your glutes                                                                                   
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Place the dumbbell on your hips if desired
- Place band around thighs
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
- Repeat on each leg

Banded single leg glute bridge

Superset 3

W6/D4 - 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!

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

Donna

W6/D1 - Lower Body

W6/D2 - Shoulders & Biceps

The second superset was a burner yowsers!

W6/D3 - Back, Chest & Triceps

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

W6/D4 - Lower Body

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