Name: Playbook - Leah Casciano - W4/D2 LOWER BODY 🍑
Uploaded: 2024-03-18T17:33:42.766Z
Duration: 60 min
Description: W4/D2 LOWER BODY 🍑

Leah

Love this leg day!!! Super soaker 💦💦💦

Madison

Holy sweat! Was a good burn! Endurance cardio feels

Michelle

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment being used in these workouts will be found in any standard commercial gym!
This shouldn’t take longer than 60-minutes maximum to complete. ⏱

Move through these circuits at your desired effort and intensity. 
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

3 Rounds + 3 Exercises 
45s Work//15s Rest -- 15s rest between rounds

Equipment:
⚡️KB
⚡️Box // Step

- Holding a single kettlebell at your side perform a Bulgarian split squat 
- Return tk standing to perform an RDL
- Repeat for desired reps
- Work both sides

Kettlebell single arm Bulgarian split squat to rdl

- Holding kettlebell at your chest (goblet style), chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

KB step ups (goblet)

- Lying down with the soles of your feet together and knees outward and KB in your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

KB Frog pumps

🍑

Move through these circuits at your desired effort and intensity. 
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

3 Rounds + 3 Exercises 
45s Work//15s Rest -- 15s rest between rounds

Equipment:
⚡️KB

- Place the kettlebell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

KB single leg glute bridge

- Lay on the floor with your legs bent
- Place kettlebell on your hips
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

Move through these circuits at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

3 Rounds + 3 Exercises 
45s Work//15s Rest -- 15s rest between rounds

Equipment:
⚡️KB
⚡️Box // Step

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Step down Box jumps

- Hold a single kettlebell in front rack position  
- March slow and controlled with both legs back and forth 
- Keep your chest up

Kettlebell single arm front rack march

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo high pull

- Stand holding a kettlebell in each hand in the racked position
- Step back into a lunge keeping chest up
- Step back to the starting position

KB dual front rack reverse lunge

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat
- Repeat for desired reps

KB heels elevated narrow stance goblet squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American Kettlebell swing

W4/D2 LOWER BODY 🍑

Trey

Amber

W1/D1 Arms & Abs 💪🏼

A classic Leah workout and one of my favorites.

Honestly one of the best workouts one could do!

Oh yea. This is a bomb Monday workout if you’re looking for something good to start your week!

W1/D2 Full Body

It was great. No core stuff today but it was nice to move.

Hanna

W1/D3 UPPER BODY

W1/D4 LOWER BODY

W1/D5 UPPER BODY

W1/D6 Full Body

Literally soaked, great way to start the day!

Gabriella

W1/D7 Full Body

These are the workouts I’m here for! The attention to details in all the movements per set is 10/10!

Holy burn. Everyone must do this workout!!

W2/D1 Full Body

I said it before, but the best workout when you’re in a time crunch!

This is a great quick workout if you need a pump but don’t have a lot of time!!

W2/D2 Buns & Guns 🍑💪🏼

Jelly

Loren

Great ! I didn’t get to complete all rounds due to time. I’m still almost to a hour though. So I’m just a bit slow on something … but so great . I feel strong !

W4/D2 LOWER BODY 🍑

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