Name: Playbook - Libby Petrucci - W5/D2: Lower Body Lovin’
Uploaded: 2024-01-08T19:14:34.564Z
Duration: 60 min
Description: W5/D2: Lower Body Lovin’

- 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 feet wide with toes slightly out
- squat wide keep chest up and extending your arms holding onto the rope
- Drive through your heels and squeeze flutes together to press all the way back to starting position

Cable Rope Sumo Squat

- With dumbbells in both hands ,arms extended overhead 
- Walk 20 reps total

This uses more core stability and shoulder mobility. Start with one weight then add the other once comfortable

Dumbbell overhead walks (double)

Perform 40 seconds of alternating step ups and 10 reps of reverse lunges on each leg.

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

Explosive step ups

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Superset 1

- 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

Drop the weight from your hip thrusts this time and perform these exercises.

- Place your upper back on the pad or bench
- Stagger feet pressing through your front heel and back toes (majority of weight should be in front foot)
- do the same amount on each side.
Isolating the front foots flutes and hamstrings

B- Stance Hip thrust

- 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

Glute fun

Start with ankle strap on. You want the foot furthest away from the machine doing the work.

Kick your foot out about 45 degrees (in a diagonal) engaging your glutes. 

Keep belly button engaged to take pressure off lower back 

Repeat same amount of reps on other side!

45 degree glute kickouts

- Get into position and place the bottom of your foot on the handle
- Push back with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

This one is a little different than a classic kick back. This one is focusing on your glutes and hamstrings. So try and keep your toes facing the cable machine and don’t bend your knees as much just keep a soft bend in them to protect mobility.

Cable glute reverse kickback

W5/D2: Lower Body Lovin’

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!

W5/D2: Lower Body Lovin’

More workouts from Libby Petrucci