Name: Playbook - Leah Casciano - W1/D2 Lower Body
Uploaded: 2024-03-18T17:26:53.742Z
Duration: 60 min
Description: W1/D2 Lower Body

jessica

I wanted to give up but I’m glad I pushed through! Amazing workout! 👏👏

Madison

Brittany

Amber

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. ⏱

This is your warmup AND cardio for the day!!! choose however you'd like! 
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

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

DB goblet squat

Lower Body

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

- Begin with a dumbbell hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squat (single)

- Slowly lower the dumbbell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Sumo RDL

Split Squat//RDL

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells

- Start with dumbbell in goblet position and feet under shoulders
- Step backwards a few inches and lower down until both knees are at 90 degrees
- Press through the front heel and stand up

DB short step lunges

- 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

Lunges

2 Rounds =  6 Intervals // 40s Work with 15s Rest
Work one movement for 40-seconds with a 15-second rest before moving to the next movement. Repeat for two full rounds (or six intervals)

- Lay on the floor with your legs bent and weight on hips
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Weighted Glute bridge marches

- Raise your arms and legs keeping a weight in front of your chest
- Keep your core engaged 
- Focus on breathing

Weighted Boat hold

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

W1/D2 Lower Body

Community

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