Name: Playbook - Madyson Foy - D1/W3 Lower Body
Uploaded: 2022-11-03T02:42:50.882Z
Duration: 75 min
Description: D1/W3 Lower Body

Ashley Vaughn

Regular stair stepper

- Keep core tight 
- Push with your heel 
- Focus on your activating your glute
- Keep head/neck natural

DB Glute kick back

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

Glute bridge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Circuit

- Position foot midway on platform
- Lower slowly and push through your heel

1 leg leg press

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

- Begin with a dumbbell in each hand or one up to your chest
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Side lunge

- 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
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Burpee box jump

- 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

Lateral dumbbell bench step up

- Begin with dumbbell in your hand and overhead
- Press hips back lower down until 90 degrees
- Drive through your heels to come back up
- Example: if you have 10 reps do 5 reps with your left hand and 5 reps with your right hand
-Split the reps evenly between both arms

DB overhead squat

Bike

D1/W3 Lower Body

Kristy

Audrey

Payden

D1/W1 Lower body

Challenging workout! Especially those mountain climbers🥵

D2/W1 Chest|Triceps|Bicep

Active recovery/rest day

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D5/W1 Back|Shoulders

D1/W2 Lower body

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

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/W3 Lower Body

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