Name: Playbook - Libby Petrucci - Lower Body Burn - Bodyweight
Uploaded: 2024-01-14T16:51:35.731Z
Duration: 45 min
Description: Lower Body Burn - Bodyweight

With these body weight movements, grab weights when you want! Use the time to get to the next exercise as your rest, challenge your cardio. 

If you’re pregnant, do ELEVATED glute bridge with shoulders up.

Set that timer and stick with it. Enjoy your rest so you can go 100% during the work period.

- Perform a jumping jack 
- Jump up bringing your knees towards your chest
- Land softly

Explosive jump squat + tuck jump

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Start in a standing position
- Squat, once returned to starting position add in a reverse lunge
- squat in between each lunge without totally locking out knees

Squat Reverse Lunge Combo

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- drop down for 1 squat - come half way up go back down then back all the way up for 1 rep

Squat pulses 2

Circuit 1 Squat BW

Longer work set this time. Keep your core engaged while you work glutes. If your lower back begins to bother you, adjust your hips and draw belly in

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

Glute bridge

- Start in a high lunge position with weight pressed into standing heel (glute activated) 
- kick your opposite leg back to tap toes to ground and return

Single Leg Tap Back

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Add Pulse at bottom of lunge
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge - 1.5 Pulse

- Stand with your feet shoulder width apart 
- Bring your hands over your head into Y Position
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning - Y Overhead

Circuit 2 Glute BW

Finisher! One side at a time. Right leg forward, butt kicks. Left leg forward, but kicks. Burn it out baby! Grab a weight if you want to intensify!

- start standing with back toes in line with front heel about hip width apart
- drop down to squat position keeping chest up 
- weight is pressed more into front foot heel and back foot toes

Staggered Squat

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable
- Alternate with butt kicks by 
- Kicking your heels to your glutes

High knees + Butt Kicks

Circuit 3 LBB

Lower Body Burn - Bodyweight

Upper Body - Bodyweight

DB Only Glute and Hammies

LOVED this workout! Completed it at a hotel gym and it was just what I needed!!!!

Lower Body Burn - Bodyweight

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