Name: Playbook - Libby Petrucci - W3/D2: Legzzz
Uploaded: 2024-01-08T19:14:34.498Z
Duration: 50 min
Description: W3/D2: Legzzz

Caitlin

Lower Body Focused. 

Let’s not focus on anything else for this next hour, but your legs and your body. Take all the negativity out, put it toward your workouts. Like Fuel to Fire baby!

- 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

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk (ankles)

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank hold

- Feet a little wider than hips
- Squat keeping your chest up, sing more into your heels
- At the top of your squat reach up keeping your core engaged

Squat Reach

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching cossack squat

Lower Body Warm Up

- 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

- 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

Superset 1

Use one Kettlebell for both of these movements. When doing the Bulgarian split squat hold the kettlebell in the opposite arm of the leg straight.

Do the 8 reps of each movement for each set on each leg.

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Superset 2

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- 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

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

Wall sit

Tri-Set

W3/D2: Legzzz

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

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!!!!

W2/D5: Lovin’ on the Legs and Abs

Cassie

W3/D1: UPPER BODY + Core

W3/D3: INTER🤚🏼VALS and CORE

My arms felt that today and my legs are feeling it from yesterday.

W3/D4: Upper Body 💪🏼

W3/D5: Booty Gains and Abz

W4/D1: Back, Arms and Abs

Great workout! Is there a way to set the timer for the amount of time you list instead of the default 45 seconds?

Another awesome workout done and done! Thank you Libby for making it so easy to workout on my own at the gym!

W3/D2: Legzzz

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