Name: Playbook - Madyson Foy - D4/W4 Lower body
Uploaded: 2022-11-03T02:42:50.925Z
Duration: 75 min
Description: D4/W4 Lower body

Regular stair stepper

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Single leg glute bridge

Circuit

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Keep your core tight
- Keep your knees down 
- Focus on squeezing your glutes when you reach the top

Frog thrusters

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Place your thighs on the pad and secure your feet keeping them in line with your knees. 
- Exhale and move up until your shoulders, spine and hips are in line. Engage your core and gently slide your shoulders back.
- Inhale and bend down from your waist. 
- Make sure to keep your head and neck neutral.

Back extension

D4/W4 Lower body

Kristy

Audrey

Madyson

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

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

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 🍑🔥

D4/W4 Lower body

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