Name: Playbook - Mariana Morais - W1/D5 Lower Body
Uploaded: 2022-02-05T04:52:06.484Z
Duration: 45 min
Description: W1/D5 Lower Body

Gillian💓

Noelle

Loving these workouts! Just the challenge I needed to get motivated in the gym again!

Marena

Brittney

Amazing! Great workout! My butt is on fire!

Tarsha

Stefania

Michelle

Loved it once again, I feel myself getting better by the day! ✨

Haley Nadine

Stair Master

⭐️Add weight each set
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

⭐️Add weight each set
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrust

Circuit 1

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine

- Sitting in an upright position
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor Machine

Circuit 2

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell Walking Lunges

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral Band Walk

Circuit 3

W1/D5 Lower Body

Warm Up Stretch

michelle

I enjoyed this workout! Nothing overly complicated but still effective

Perri

This is how I want to start my new year!!🔥🔥

Ilze

W1/D1 Legs

Jamie

Mackenzie

W1/D2 Shoulders & Tris

Yaya

Emily

Samanta

W1/D3 Booty

Great workout day. I took your advice and watched a show on my phone (HULU) while I was on the treadmill for 30. And that little yoga stretch at the end was AH-MAZING! I'm ready for tomorrow's workout 💪🏿

W1/D5 Lower Body

Community

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