Name: Playbook - Madyson Foy - D1/W2 Lower body
Uploaded: 2022-11-03T02:41:17.208Z
Duration: 75 min
Description: D1/W2 Lower body

Ashley Vaughn

Incline walking

- Start in a high plank position 
- Focus on your abs throughout the movement
-Keep you hips tucked in

High plank knee tuck

- 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 w/ bands

Circuit

Single arm dumbbell overhead walking lunge

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Lying on your back with legs straight and heels on top of sliders, towels or paper towels 
- Raise your hips so your body is straight
- Pull the towel towards you by bending your knees
- Push the towel back out by straightening your legs

Hamstring curl (rower)

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 3 seconds 
- Stand up out of squat and repeat

Pause squat

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump into a jump squat

Burpee with jump squat

D1/W2 Lower body

Payden

D1/W1 Lower body

D2/W1 Chest|Triceps

Active recovery/rest day

D4/W1 Lower body

D5/W1 Back|Shoulders|Biceps

D2/W2 Chest|Triceps

D4/W2 Lower body

D5/W2 Back|Shoulders|Biceps

D1/W3 Lower body

D2/W3 Chest|Triceps

D4/W3 Lower body

D5/W3 Back|Shoulders|Biceps

D1/W4 Lower body

This end, by far, was a killlerrrrrrr. 
Feelin’ damn good about myself. 🤜🏻🖤

D1/W2 Lower body

Community

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