Name: Playbook - Matthew Noszka - Lower Body Round Up
Uploaded: 2021-06-05T15:18:10.081Z
Duration: 45 min
Description: Lower Body Round Up

Zuleika

Warm up 

Lower body Amrap (as many rounds as possible):
Assault bike 
Resistance bad squats 
Weighted squat walk 
Water jug squats
Bulgarian split squats 
Calf raises
Stability ball hamstring curls 

Cool down

Warmup run

- Increase speed as your feel comfortable

Assault bike

- Starting with the resistance band on both feet
- Spread feet past shoulder width and turn toes slightly
outward
- Grab the top of the resistance band and put over your head and around shoulders and neck
- Begin by squatting to a 90-degree angle, slow down and explode up

Resistance band squat

- Stand in a squat position with feet shoulders width apart
- Hold a weight in the center of your chest and begin walking forward
- Engage core and stay low
- Walk 15-20fth forward then return to starting position walking backward

Weighted squat walk

-Stand with feet just outside shoulder width apart while cradling your water jug 
-Squat down until your elbows go between your knees
-Stand back up to full extension
-Repeat

Water Jug Squats

-Start with one foot firmly on the ground with the other back behind you elevated on a bench or object at knee height 
-Lower yourself into the bottom of a split squat  ( both knees should be at 90 degrees at the bottom)
-Stand up out of the split squat to full extension.

Bulgarian split squats

- Find a step, place the ball of your foot on the edge of the step
- Lifting an opposite leg, lower heel down and explode upward

Calf raises

- Laying on your back, place a stability ball at your heels
- Pressing firmly into your heels
- Raise hips to the sky and extend ball outward, then back in

Stability ball hamstring curls

As many rounds as possible

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cooldown

Lower Body Round Up

vlad

Cathy

Inanna’s Booty Blaster

I haven’t had this much sweat in so long. Def see that booty pump already 🔥

Andre

Ko1992kp.

Anthony

Booty For Days

Lower Body Burner

Benito

Kenia

Lower Body Endurance

All legs

Loved the workout! First one for a bit because of a taper for a meet but are there any exercises that help burn fat on the inner thigh? Or help slim it

Lower Body Round Up

Community

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