Name: Playbook - Leah Casciano - W1/D2 LOWER BODY
Uploaded: 2024-03-18T17:28:10.896Z
Duration: 60 min
Description: W1/D2 LOWER BODY

Leah

Krystle

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. ⏱

STAIRS, INCLINE WALKING, BIKING, ROWING, ETC. Anything that will keep you moving and gets your heart rate elevated for 30+ consecutive minutes

CARDIO

Go through this workout with your desired effort and intensity while performing with good technique. Move through each exercise with the allotted reps and rounds. Review, share, and tag when completed if you loved it! 😍💪🏼❤️‍🔥

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- Keep your core tight and avoid using your lower back or swinging

1 leg standing hamstring curl

Lower Body // Ext & Curl

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

Dumbbell curtsy squat

- Place your feet hip-width apart, and dumbbell at your chest 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

DB lateral lunge

Curtsy//Cossack

- 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

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

B-stance weighted RDL

Glute//Core

4 Rounds =  8 Intervals // 20s Work with 10s Rest
Work one movement for 20 seconds with a 10-second rest before moving to the next movement. Repeat for 4 full rounds (or 8 intervals)

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

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

DB Russian twist

8min CORE Tabata ⏱️💦

W1/D2 LOWER BODY

Whew! ❤️‍🔥❤️‍🔥❤️‍🔥

By the time I got to the Core Tabata I was toast!!! 😊

Annette Phillips

W1/D1 UPPER BODY

love love love this workout and the heavy core at the end was amazing!

Madison

W1/D3 ARMS & ABS

W1/D4 Optional Cardio & Core

W1/D5 LOWER BODY

W1/D6 Optional Cardio & Core

These workouts make me feel so strong 🥰

W1/D2 LOWER BODY

Community

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