Name: Playbook - Lacey Lyons - W8/D4 Lower Body 2
Uploaded: 2024-05-05T16:04:30.709Z
Duration: 30 min
Description: W8/D4 Lower Body 2

Ashley McCartney

This circuit is really focusing on slow and controlled movements over a ton of different movements. You only need dumbbell and bands! If you don’t Vance a long band, just keep your leg hovered off the ground to feel the burn (: let’s get started!!

Another circuit! You will be moving for 40 seconds and then get a 20 second rest before the next movement begins. Try not to take a rest in between rounds. If you need a rest do a one minute break between the round!

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat

-Keep a slight bend at the front knee with back leg supported on a chair/couch etc. 
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat (right)

-Keep a slight bend at the front knee and support your back leg on a chair or couch 
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat (left)

- Get into position and place the bottom of your foot on the handle/band
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down

Cable/band glute kickback (right)

- Get into position and place the bottom of your foot on the handle/band 
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down

Cable/band glute kickback

- 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
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clam (flip at 20 sec)

Full Circuit

W8/D4 Lower Body 2

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/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

W8/D4 Lower Body 2

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