Name: Playbook - Matthew Noszka - Lower Body Tone Up
Uploaded: 2021-06-05T15:18:10.102Z
Duration: 45 min
Description: Lower Body Tone Up

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

Felix

Warm up 

Bulgarian split squats
Dumbbell deadlifts
Forward backwards band walk
Lateral band slide
Resistance band squat 
Stability ball hamstring curl 
Single leg deadlift 
Single leg circles
Calf raises

Cool down

-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   *work both sides

- Feet hips width apart with slight bend in both knees 
- Keep your shoulders back and down
- Bend at the hips, guiding the weight down your shins 
- Thrust your hips forward, exploding in an upward motion

Dumbbell deadlifts

- Stand on the balls of your feet with a resistance band above your knees and your feet slightly wider than hip-width apart. Bend the knees slightly and lean forward at hips.
- Walk forward, one step at a time, feeling the band provide resistance on each step

Forward backward band walk

- Shuffle sideways without losing the  band positioning (band stays tight).
- Hands on the hips or outside the shoulders
- Small steps and a tight band are key

Lateral band slides

- 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

- 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

-Stand with feet shoulder width apart while holding your water jug in one hand 
-Hinge at the waist lowering the jug to the ground as the leg opposite is elevated and stays elevated throughout the set.
-Reverse the hinge and stand back up 
-Repeat

*Single leg dead lift w/ water jug

- Lay on your back, with hands behind head
- Lower back flushed to the ground
- Lift legs straight up in the air, creating a 90-degree angle with your bottom
- Lower one leg at a time, keeping the
other pointing towards the sky
- Begin to circle outward as far as possible, back up to starting position
- Rotate legs

Single leg circles

- 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

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

Cooldown

Lower Body Tone Up

vlad

Cathy

Inanna’s Booty Blaster

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

Lower Body Tone Up

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