Name: Playbook - Madyson Foy - W2/D1 Lower Body
Uploaded: 2022-11-15T04:53:42.846Z
Duration: 75 min
Description: W2/D1 Lower Body

Ashley Vaughn

- 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

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

Glute bridge

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Superset

- 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

- Start with the barbell in the front rack position (elbows up)
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

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

Jump squats

- Hold a medicine ball with both hands above your head 
- Slam the ball on to the ground directly in front of you as hard as you can
- Receive the ball with both hands on the bounce and repeat the movement

Ball slams

W2/D1 Lower Body

W1/D1 Lower body

Her butt looks like one of those rap guy’s girlfriends…. 🍑

W1/D2 Lower Body

W1/D3 Lower Body

W2/D2 Lower Body

W2/D3 Lower Body

Haven’t had a workout I didn’t like 🤘🏼

W3/D1 Lower Body

W4/D3 Lower Body

I have a very demanding job, when I come to the gym now, I am able to just focus the workout and not have to think. MADY takes care of that for me… and the accountability to not disappoint MADZZZZ. ❤️🤘🏼 #HealthIsWealth

W2/D1 Lower Body

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