Name: Playbook - Libby Petrucci - W4/D2: Lower Body pump
Uploaded: 2024-01-08T19:14:34.539Z
Duration: 50 min
Description: W4/D2: Lower Body pump

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

Elise

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

Serena

The warm up stair climber was TOUGH! But loving it, sister!!!!

Caitlin

Try not to hold onto the rails unless you absolutely need to for balance and when you do try not to grab too hard on the machine

Stairclimber

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

Glute SS 

If possible complete each back to back without changing the weight. Work on pausing at the top during the thrusts and squeezing your flutes together during KAS.

- 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

- your shoulder blades are resting on a bench and you lift your hips toward the ceiling 
- this movement involves  a smaller range of motion and amount of power.
- you're going into a much shorter range of motion and targeting just the glutes

KAS Glute Bridge

Superset 1

Form form form. Your deadlift weight might be heavier than your curtsy lunge weight - remember to challenge yourself. 

Rest for a full minute after completing both sets

- 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

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells by starting from the ground pressing up to standing.
- keep chest up and core engaged
- Repeat for desired reps

KB deadlifts

Superset 2

- 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

- 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

Superset 3

- squat pulse keeping glutes and core engaged
- stay in low squat position while using your hip flexors and quads to drive knees up

Squat Pulse + Frog Stomp Combo

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

Burn out

W4/D2: Lower Body pump

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.

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!!!!

W4/D2: Lower Body pump

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