Name: Playbook - Leah Casciano - W1/D5 LOWER BODY
Uploaded: 2024-03-18T17:28:10.907Z
Duration: 60 min
Description: W1/D5 LOWER BODY

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. ⏱ Review, share, and tag when completed if you loved it! 😍❤️‍🔥

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

CARDIO

Move through each exercise performing the allotted reps, switching between each to complete a round. Rest as needed while keeping it as short as you can. Increase weight as you feel comfortable.

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Abductor/Adductor Combo

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

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)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Split Squat//Hip Thrust

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- grab the handle with one knee on the floor
- Lean back slightly, keeping your chest up 
- Bring the handle down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Single arm Lat pulldown (kneeling)

Row//Pull

Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥
Move through the exercises for the allotted reps until the clock hits 6:00

Equipment:
⚡️ Dumbbells 
⚡️ Bench

- 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

- Start in a boat position
- lean out while staying above ground and keeping core engaged
- Come back to boat position

Weighted In & outs

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

DB Russian twist

Abs & Core

W1/D5 LOWER BODY

Whew! ❤️‍🔥❤️‍🔥❤️‍🔥

Leah

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

Annette Phillips

W1/D1 UPPER BODY

Krystle

W1/D2 LOWER 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/D6 Optional Cardio & Core

These workouts make me feel so strong 🥰

W1/D5 LOWER BODY

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