Name: Playbook - Madyson Foy - D1/W2 Lower body
Uploaded: 2022-11-03T02:42:50.858Z
Duration: 75 min
Description: D1/W2 Lower body

Payden

Regular stair stepper

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated DB glute bridge

- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.

Hanging L-raise

Circuit

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings and glutei

Laying hamstring curls

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, spine neutral and lower your torso until it’s almost parallel to the floor
- repeat, squeeze your glute to reset at the top

Single leg deadlift

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

DB devil press

- Stand/sit and peddle on the bike. 1 minute fast and level up. 1 minute recover. Repeat.

Bike

D1/W2 Lower body

Kristy

Audrey

D1/W1 Lower body

Challenging workout! Especially those mountain climbers🥵

D2/W1 Chest|Triceps|Bicep

Active recovery/rest day

Shauna Taylor

D4/W1 Lower body

Ashley Vaughn

D5/W1 Back|Shoulders

Loving the structure of the workouts! Can’t wait to see the results in 4 more weeks 👀👀

D2/W2 Chest|Triceps|Biceps

Starting increasing weights with my sets and boyyyy was it a killahhhhh 🔥🤪

D4/W2 Lower body

D5/W2 Back|Shoulders

D1/W3 Lower Body

D2/W3 Chest|Triceps|Biceps

This workout definitely makes you show up. Feeling stronger every day! 🦵🏼

D4/W3 Lower body

D5/W3 Back|Shoulders

Mandy got the booty feeling like it’s going to ‘Grinch on em’ and grow 3 sizes 🍑🔥

D1/W2 Lower body

Community

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