Name: Playbook - Libby Petrucci - W5/D2: lower body focused
Uploaded: 2024-01-08T19:14:34.787Z
Duration: 36 min
Description: W5/D2: lower body focused

Lower Body: dynamic stretching first. Set up your workout. LET’s add that weight in! End this workout with some easy cardio!

- 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

Ankle weights are optional! This is a glute focus circuit. Use weights where you can. Also mentally engage your flutes to lift or stabilize - keep core tight to take pressure off your back 🔥

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet out to rest heels on ground without letting your flutes tough the ground - walk back to starting position

Glute bridge marches

- 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

- 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

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (extended)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Circuit 1- Booty

- 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
- Step the same leg forward and lower into a forward lunge before returning to starting position - Complete desired reps then repeat on the opposite side
- curtsy lunge + fed lunge = 1 rep

Curtsy lunge to forward lunge

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

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

Dumbbell bulgarian split squat

Circuit 2

Do as many rounds as you can in the 5 minutes! Rest when needed :)

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

- Start by sitting on a chair with feet flat on ground
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled
- these aren’t super quick. Make sure your extending as far as you can before returning to start

band abduction

- 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
(5 each leg)

5 min AMRAP

W5/D2: lower body focused

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 💪🏼💪🏼💪🏼

Marta

W2/D3: High Intensity and Core

W2/D4: UPPER BODY LOCK IN - Push

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

W2/D5: Lower Body + Core

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!

W5/D2: lower body focused

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