Name: Playbook - Libby Petrucci - W1/D5: Lower Body and Core
Uploaded: 2024-01-08T19:14:34.460Z
Duration: 60 min
Description: W1/D5: Lower Body and Core

Delaney

Caitlin

Lower Body & Core 🔥 - welcome to one of my favorite days! You’re gonna burn a ton of calories are going to feel really strong after this work out! Experiment with this this is our first week so see what weights feel good see where you know you want to get stronger and get to know your body in this work out

- 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

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Push through the balls of your feet
- Engage your calves as you go up and control /engage calves as you go down

Standing calf raise

Superset 1 LBC

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
- keep hips low and lift the bar using your legs (not your back)

Deadlift

Quad finisher! Make sure you stretch after this superset. You’ll be feelin’ it tomorrow!

- Stand holding a kettlebell 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

KB goblet 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

Quadz

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug (stability ball)

- Place your arms extended to your sides 
- Raise your legs until you reach 90 degrees and pass the ball to arms - repeat by lowering your legs down and arms down holding the ball
- repeat passing the ball back from her arms to your feet
20 reps total!

Stability Ball Pass Throughs

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

Core Stability

W1/D5: Lower Body and Core

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

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

Madelyn

W1/D2: lower Body lock in

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

Elise

W1/D3: HIIT IT

W1/D4: Upper Body Push

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/D5: Lower Body and Core

Community

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