Name: Playbook - Libby Petrucci - W6/D5: Lower Body and ABSOLUTLEY CRUSHING IT
Uploaded: 2024-01-08T19:14:34.600Z
Duration: 59 min
Description: W6/D5: Lower Body and ABSOLUTLEY CRUSHING IT

WE MADE IT! 

Final day of the program! HOW DO YOU FEEL!? My gosh - I am SO dang proud of you! 
Consistency and hard work pay off my friend! You’re in it to win it! Couldn’t be more STOKED for you to not only feel like you finished something but to feel stronger, confident and ready to keep going with more light inside your soul!

Now, the works not over yet. Let’s light this workout on fire and get our burn on!

Try not to hold onto the rails unless you absolutely need to for balance and when you do try not to grab too hard on the machine

Stairclimber

- 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

- Lay on your back, hands at your sides 
- Raise your legs off the ground in a circular position
- Lower them straight, stopping just short of them resting on the ground

Lying circular leg raises

- 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

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

Circuit 2

- Rotate your torso as you bring your knee towards your chest 
- keep opposite leg elevated entire work set

Extended bicycle crunch - right

- Rotate your torso as you bring your knee towards your opposite elbow
- keep other leg extended entire set

Extended bicycle crunch-left

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a Romanian deadlift keeping a slight bend in your knees sending your hips back

Kettlebell sumo Romanian deadlift

- Hold the dumbbell below hips between legs 
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up
- the added deficit will help you go lower than you’re used to with this movement

Dumbbell deficit goblet squat

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top
** 3 sets of 8 each leg**

Front foot elevated split squat

Nine minute EMOM! You have three EXERCISES YOU’LL GO THROUGH FOR THREE ROUNDS! I’M GOING TO GIVE YOU A SET AMOUNT OF REPS TO PERFORM. ONCE YOU FINISH THAT AMOUNT OF REPS IN THE MINUTE YOU GET TO REST FOR THE REMAINING MINUTE. SO THE FASTER YOU COMPLETE THE REPS, THE MORE REST YOU GET!

Set your stop watch. Start when the time begins and start each exercise at the next minute marker

- Hold on to the TRX with your arms extended
- Push your hips back and down 
- Sit down until you reach parallel 
- Keep your chest up throughout the movement 
- Press through your heels extending your legs jump back up to starting position

TRX jump squat variation

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

- 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
(8each leg)

Switching cossack squat

EMOM 65

W6/D5: Lower Body and ABSOLUTLEY CRUSHING IT

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!

W6/D5: Lower Body and ABSOLUTLEY CRUSHING IT

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