Name: Playbook - Libby Petrucci - W6/D5: Lower Body + Core
Uploaded: 2024-01-08T19:14:34.818Z
Duration: 37 min
Description: W6/D5: Lower Body + Core

Lower Body + Core day! Have you gotten the chance to experiment with different weight options? Paused at the bottom, pulses?  Find what is too easy for you and let’s spice it up! 

As always: OPTION: go for a walk after, climb your stairs for 10 min, jog out to your favorite song!

Longer work set this time. Keep your core engaged while you work glutes. If your lower back begins to bother you, adjust your hips and draw belly in

- 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

- Start in a high lunge position with weight pressed into standing heel (glute activated) 
- kick your opposite leg back to tap toes to ground and return

Single Leg Tap Back

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Add Pulse at bottom of lunge
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge - 1.5 Pulse

- Stand with your feet shoulder width apart 
- Bring your hands over your head into Y Position
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning - Y Overhead

Circuit 2 Glute BW

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

Jump squats in and out

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat
- keep core engaged
- Modification: keep dumbbells by your side
(10 walks each side)

Dumbbell walking lunges OVH

- 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

Circuit 1

- 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)

- 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

- 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)

Circuit 2

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

Dumbbell bulgarian split squat

- 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

- Stand in a wide toed out stance 
- Lower into a squat and pulse half way up, back down, then all the way up for one complete rep

Sumo squat 1 +1/2

- 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

Circuit 3

- Hold the weight in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down
- Alternate with opposite leg 
- Keep core engaged

Weighted hollow body flutter kicks

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Circuit - Ab finisher

W6/D5: Lower Body + Core

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 💪🏼💪🏼💪🏼

W6/D5: Lower Body + Core

More workouts from Libby Petrucci