Name: Playbook - Libby Petrucci - W1/D2: lower Body lock in
Uploaded: 2024-01-08T19:14:34.439Z
Duration: 46 min
Description: W1/D2: lower Body lock in

Caitlin

Those single leg RDL’s!!🥵 Thanks, Libby!!

Madelyn

Lower Body Day!

For this working you’re going to take tests between sets and complete each exercises before moving to the next one. 

Feel the burn, take the tests, and allow each set to progress!

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

hip thrusts

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down to right below knee
- while engaging hamstring bring KB back up 
- KB should be held in the opposite arm as the foot in front

KB single leg RDL

- 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
- Each step is one rep

Dumbbell box step ups

- Start with a wide stance and your toes pointed out
- Hold the kettlebell below with arms locked and lats engaged
- Push your hips back as you come down. Tap KB TO GROUND and press through heels to engage flutes and hammies

Kettlebell Sumo Squat

- 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 leg curls

- 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

W1/D2: lower Body lock in

I miss you & I was def not happy w you on this workout but did it!!

Kara

A friendly way to work myself back into a routine! Solid start to longevity and long term overall health.

Kathryn

W1/D1: Upper Body + Core

Great workout! I can’t jump so I did skip a few and made a few adjustments.

Elise

Delaney

W1/D3: HIIT IT

W1/D4: Upper Body Push

W1/D5: Lower Body and Core

Didn’t mean to hit one star 
My arms 😳
Miss you so much!

W2/D1: Upper Body + Core Day

W2/D2: Lower Body Lovin!

W2/D3: Don’t QuHIIT It

I love doing these workouts! It’s great to go yo the gym and have a routine to follow!

W2/D4: Push It

Just really trying to figure out how to do the stepper without holding on 🤪🤪 GOALS!!!!

W1/D2: lower Body lock in

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