Name: Playbook - Liz Connors - HOME PROGRAM WEEK 1: LOWER BODY
Uploaded: 2023-10-09T19:07:14.669Z
Duration: 30 min
Description: HOME PROGRAM WEEK 1: LOWER BODY

Teresa

I really enjoyed today! It was the change up I was looking for. I’m excited for arms tomorrow!

SHANNA

liz those DRACULAS R U KIDDING. leave it to you to kick my ass all the way from Virginia. i think my soul left my body tysm <3

Jamie

YAY!!! Felt great. Super user friendly. ❤️

Angie

• Stand tall with feet about hip width apart, feet screwed into ground.
• Start with non-dominant side, keeping that foot planted & bearing the majority of your weight.
• Maintaining hip width distance with your feet, step back into a reverse lunge, taking 3-4 seconds to lower all the way to the bottom of the lunge.
• Push through front foot to stand tall.
• 10-15 reps each side.

Bodyweight Slow Eccentric Reverse Lunge

• Stand tall with feet hip to shoulder width apart, feet screwed into ground.
• Initiate the squat by bending the knees, sitting your hips down & shooting for thighs about parallel with ground.
• Once at the bottom of the squat, hold that position for 3-4 seconds.
• Push feet through floor to stand up. As soon as you hit the top, come right back down into that squat.
• 8-12 reps.

Bodyweight Isometric Hold Squat

SUPERSET 1

• Stand tall with your non-dominant foot stacked under your hip & the other foot staggered slightly further back on its toes. Think of it as a kickstand.
• Initiate the movement by hinging at your hips and pushing your butt back as far as it can go.
• Push through the front foot to come up just halfway, then push your hips all the way back again, and then push through the front foot to stand all the way up.
• 10-15 reps each side.

Bodyweight 1.5 Rep Staggered Stance RDL

• Take your feet as wide as you can without it feeling too uncomfortable.
• Try to keep your toes facing forward, but you can also pop the toes of the nonworking foot up as you squat
• Starting with your non-dominant side, squat into that side, initiating by bending the knee. Focus on keeping the knee in line with the toe.
• Let your hips sit back as they need to, but avoid intentionally hinging like you would for a deadlift.
• 10-12 reps each side, alternating sides each rep.

Bodyweight Alternating Lateral Squat

SUPERSET 2

Okay, I know these look ridiculous but just TRUST me!
• Kneel tall on ground & cross your arms over your chest.
• Keeping your hips in extension, allow yourself to “fall” backwards until you feel a niiiice stretch in your quads. Don’t worry, you’re already on the ground so you literally CAN’T fall. 🙃
• Push through your quads to come back up to the tall kneeling position.
• 6-10 reps.

“Draculas” 🧛‍♂️

• Lay on your side on a couch, chair, etc. whatever you can comfortably lay on!
• Scooch your butt all the way to the end of the couch (or whatever) & bring your bottom knee in front of you at a 90 degree angle - this just keeps it out of the way! 
• Allow the foot of the top leg to drop to the floor & internally rotate so that your toes are pointing down towards the ground.
• Maintaining that internal rotation, lead with your heel & drive your foot up towards the ceiling as high as you can - you should feel a big contraction in your glute at the top.
• Controllllll on the way down - try to get the toe to touch back down to the ground!
• 15-20 reps each side.

Bodyweight Side Lying Extra Range Hip Abductions

SUPERSET 3

HOME PROGRAM WEEK 1: LOWER BODY

Like most of Liz’s workouts, it started off “easy” and quickly became a physical challenge. Great upper body movements!!

Day 2 of the “Home workout program” and muscles I didn’t know I had are sore! I love it!

Jelena

Arms are my favorite and I feel like this hit all angles. 🎉

HOME PROGRAM WEEK 1: UPPER BODY

HOME PROGRAM WEEK 1: CORE

Nice variety moves! The timer worked very well for this time based cardio workout.

Sarah

HOME PROGRAM WEEK 1: FULL BODY/HIIT

HOME PROGRAM WEEK 2: Lower Body

HOME PROGRAM WEEK 2: Upper Body

Lots of planks. For a min, I wondered if Melissa designed this workout 😂

HOME PROGRAM WEEK 2: CORE

HOME PROGRAM WEEK 2: Conditioning Circuit/Full Body HIIT

WEEK 3: Lower Body

WEEK 3: Upper Body

Might have to delete this app after that one. It hurt my soul and core but also I’ll probably wake up with at least 24 abs now 😌😌😌😌😌😌😌😌😌😌

HOME PROGRAM WEEK 1: LOWER BODY

Community

More workouts from Liz Connors