Name: Playbook - Libby Petrucci - W5/D5: Lower Body and Abs
Uploaded: 2024-01-08T19:14:34.799Z
Duration: 40 min
Description: W5/D5: Lower Body and Abs

Lower Body + Core: Are your abs getting stronger? How about legs getting more defined? GREAT!! Let’s keep going! Make this workout count!

Any type of cardio will do as a warm-up! Go for a walk. Go for a jog. Walk up your stairs! Play with your dogs! 

(This is obviously an extreme form - but an awesome warm up)

Cardio

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Pause at Bottom
- Reach parallel and push through your heels to come up

Dumbbell goblet squat (with pause)

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward lunge

Clock In - LB

Perform this circuit 3 times through.
We want minimal rest between movements, but since some of these movements are weighted, a 20 to 30 second rest is totally OK!

- Start on your hands and feet with your legs bent at 90 degrees
- kick one foot out at a time with foot reaching no higher than hips 
- Keep a neutral spine
- 10 reps each leg

Bear crawl positioned Kickbacks

- From kneeling position
- Push through your front leg to stand up
- Reverse the movement back down
- Complete desired reps then repeat on the opposite side

Self-made Step Ups

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

*15 reps each side *

Low plank hip dips

- 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

- 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

Circuit 1

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees (bring feet together and sprawl knees out) 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Frog crunches

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position
- when using weights place them on hips or lower stomach

Frog pumps

- 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

Circuit 2

- 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

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

- Keep your core engaged and your back in a neutral position 
- Move side ways

Lateral bear crawls

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

Wall sit

Circuit 3

- Perform a reverse lunge 
- When returning to the start position, drive the back knee up simultaneously jumping  raising opposite arm
- 30 reps total! (15 each leg)

Reverse Lunge Power Skip

- Start in a high plank position 
- Bring your knee towards your chest 
- Focus on your abs throughout the movement

High plank knee tuck

Clock Out

W5/D5: Lower Body and Abs

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 💪🏼💪🏼💪🏼

W5/D5: Lower Body and Abs

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