Name: Playbook - Libby Petrucci - W4/D5: Lower Body and Core
Uploaded: 2024-01-08T19:14:34.555Z
Duration: 50 min
Description: W4/D5: Lower Body and Core

Lower Body and Core! ATTACK! I know you were feeling good right now! I also know this is a hard time to keep going. You’re tired and you know what you have to remember we’re in this together you made it to the app. You made it to open up the work out. So let’s go for it! What’s stopping you?

- Step forward keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step back to starting position
- With the same leg, take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Complete desired reps then repeat on the opposite side
** fwd and bkwd is one rep**

Forward lunge to reverse lunge

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive step ups

- Perform jumping squats switching between narrow and wide stance each jump
- each jump is 1 
(8 of each jump)

Jump squats in and out

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable
- Alternate with butt kicks by 
- Kicking your heels to your glutes

High knees + Butt Kicks

Leg Activation

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- 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

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
- add a squat to complete the combo

Dumbbell good morning

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Tri- Set

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- 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

- From elbow plank position 
- Walk your feet (tip toeing) to as close to your elbows as you can
- Reverse movement back down to strong starting plank
- Maintain a tight core throughout the movement
- continue walking back and forth until time is up

Plank tip toes

Core Circuit

W4/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

Caitlin

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/D2: Legzzz

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!

W4/D5: Lower Body and Core

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