Name: Playbook - Libby Petrucci - W2/D5: Lower Body + Core
Uploaded: 2024-01-08T19:14:34.741Z
Duration: 40 min
Description: W2/D5: Lower Body + Core

My legs are shaky but my spirits are high 😎💪🏼 this is a great one!!

Marta

Lower Body + Core

My favorite day so far! 
Focus on slow and controlled lifts. Execute with strength and confidence!

Ankle weight combo! For this set you have 6 rounds. You’re going to do all movements on the right leg then all the movements on the left. Then repeat!
3 times per side

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Raise your leg engaging your glute
Press bottom of foot up to ceiling 
- Keep your hips squared

Weighted donkey kicks

- Bring your heel towards your glute
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
- keep knee even with hips

hamstring leg curl

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

Rainbow

Booty Warm- Up

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on same side for time required

High plank knee to elbow

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
- immediately raising on leg laterally for an added abduction /glute work

Dumbbell squats with leg raise

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Start with feet out wide 
- elbows are inside your knees 
- press elbows against knees and knees against elbows to create resistance
- hinge hips up and down to work as leg extension

Frog squat

- Begin with dumbbells positioned on your shoulders and
- one foot should be back with toes even with front foot’s heel 
- 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
- complete desired reps on one leg then switch to the other

Heels elevated goblet squat

Circuit 1

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into an rdl, stopping when the dumbbells are about shin level while keeping your back straight
- Stand up to full extension

Dumbbell sumo Romanian deadlift

- start by lying on the ground with heels under knees, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- pause at top to soak up the engagement 
- Lower back to starting position

Dumbbell hip thruster

Superset 1

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees (bring feet together and sprawl knees out) 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Frog crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground in a circular position
- Lower them straight, stopping just short of them resting on the ground

Lying circular leg raises

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

Circuit 2

W2/D5: Lower Body + Core

Love feeling the burn on the finishers!!!

Serena

Amber

Abbey Trella

W1/D1: Upper Body + Core

Felt it! Happy to have a guide - thank you!

GREAT! Wore me out!😅😅 legs are feeling like jello😅

Carly

So easy to switch from gym workouts to home workouts— you’ve made it a piece of cake!

Caitlin

W1/D2: Lower Body

I feel like I did something good for myself! I’m gonna feel that in my tummy tomorrow, which is great!

It’s going to be a tough road back. 3 rounds. I don’t quite understand how the timers work… is there a way to make it automatic instead of progressing it myself?

Kara

W1/D3: Full Body HIIT + Core

CHALLENGING! But in the best way! Love how easy it is to watch the videos!

W1/D4: Upper Body 💪🏼

W1/D5: Lower Body and Core

Your workouts are amazing! I go the gym workouts in the morning then I do some of the at home in the afternoon. Sometimes I adjust to what I can do.

Elise

Libby

W2/D1: UPPER BODY + Core

W2/D2: Lower Body

Obsessed with this workout and this series! I’ve been so excited to wake up and workout 💪🏼💪🏼💪🏼

W2/D3: High Intensity and Core

W2/D4: UPPER BODY LOCK IN - Push

W3/D1: upper Body + Core Galore

W3/D2: Glutes and Hammies

W3/ D3 INTERVALS and Core!

W3/D4 - Upper Body Flex

W3/D5: Booty, Legs and Core

W4/D1: Upper Body + Abs

W4/D2: Lower Body Zonin

W4/D3: HIIT + Core

W4/D4: UPPER BODY

Wow!! Couldn’t even do it all. I’m very out of shape.🥴 Will do this again soon and hopefully get better each time! Thank you!

W2/D5: Lower Body + Core

Community

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