Name: Playbook - Liz Connors - HOME PROGRAM WEEK 2: Lower Body
Uploaded: 2023-10-09T19:07:14.701Z
Duration: 30 min
Description: HOME PROGRAM WEEK 2: Lower Body

Sarah

Curtsy -> Reverse Lunges & Iso Squat Jumps!

• REMINDER: ALWAYS start on your non-dominant side!
• Keeping front foot screwed into the ground, step over & back diagonally with the other foot into a curtsy lunge.
• Instead of standing up from here, stay low & take your "non-working" foot from the curtsy lunge into a reverse lunge.
• From here, stand back up. Complete all reps on one side before moving to the other.
• 10-12 reps each side.

Bodyweight Curtsy -> Reverse Lunge

• Drop down into a squat - aiming for thighs parallel with ground.
• Hold the bottom of the squat for 3 seconds.
• At 3 seconds, push through your feet and powerfully jump into the air, landing soft on your feet & dropping right back down into the squat.
• 8-10 reps.

* If the jump is a little much for you, just ~pretend~ you’re going to jump & stand up super powerfully!

Isometric Hold Squat Jumps

SUPERSET 1

Rear foot elevated RDL + 1.5 Rep feet elevated glute bridges

• Set yourself up as if you were going to do a Bulgarian split squat, but ensure your front shin is vertical.
• Hinging at your hips, push your butt back as far as possible while maintaining a neutral spine.
• Push through front foot to come back up.
• 10-15 reps each side.

* Modify with regular staggered stance RDLs.

Bodyweight Rear Foot Elevated RDL

• Lay with back flat on floor, bottom of heels against a bench, couch, etc.
• Knees should be at about a 90 degree angle at the bottom of the movement.
• Push through heels to lift hips up into extension.
• Drop hips halfway, maintaining tension in glutes.
• Push through heels again to lift hips into extension, & then drop all the way down.
• 10-15 reps.

* Modify by keeping feet on ground!

Bodyweight 1.5 Rep Feet Elevated Glute Bridges

SUPERSET 2

• Begin in a bear crawl position - wrists/elbows/shoulders stacked, knees hovering off the ground at about 90 degrees, feet about shoulder width apart.
• Pushing through toes, extend your legs & lift your hips up, squeezing your quads at the top.
• Controllll on the way back down.
• 10-15 reps.

* Be careful not to fall into a downward dog position! This isn’t that - we’re focusing on our quads here!

Bear Position -> Pike

• Sit against wall - make sure lower back is pressed to wall!
• Thighs parallel to ground & knees bent at about 90 degrees.
• Aim to hold for 30 seconds 😬

Wall Sit

SUPERSET 3

HOME PROGRAM WEEK 2: 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

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. 🎉

Angie

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.

HOME PROGRAM WEEK 1: FULL BODY/HIIT

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 2: Lower Body

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