Name: Playbook - Libby Petrucci - Monday - Lower Body Jam
Uploaded: 2024-01-08T21:56:27.257Z
Duration: 45 min
Description: Monday - Lower Body Jam

This workout HIT the spot! I’m loving the details of each workout and you can be a beginner or advanced and still benefit. Highly recommend this app and Libby!

Amal

Lower body focused workout! 

You’re going to start my warming up (walking on the treadmill for a bit) stretch out - your style. And the. You will hit the workout. 

When it’s a single exercise - rest between sets.

When it’s a superset or circuit you will do each exercise back to back, rest then do them again for the given amount of sets. 

Let’s hit it yall!

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

- With this rep count when you get down to eight it should be really really hard once you complete the eight reps immediately half the weight and burn out with 16 to 20 reps

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

With this rep count when you get down to eight it should be really really hard once you complete the eight reps immediately half the weight and burn out with 16 to 20 reps

Lying hamstring curls

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete totally reps alternating right to left

Dumbbell curtsy lunge

- Place feet wide with toes slightly out
- squat wide keep chest up and extending your arms holding onto the rope
- Drive through your heels and squeeze flutes together to press all the way back to starting position

Cable Rope Sumo Squat

Superset 1

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive step ups

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Superset 2

So as many rounds as you can in 6 minutes. Take rest when you need but try to get in as many rounds as possible!

- Perform jumping squats but add a twist between each jump

Jump Squat Twists

- Jump rope with the rope passing under your feet once each jump

Jump rope

- From kneeling position
- Push through your front leg to stand up
- Reverse the movement back down
- Complete desired reps then repeat on the opposite side

Monday - Lower Body Jam

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