Name: Playbook - Move with Michele - Day 8 Lower body
Uploaded: 2021-08-05T13:26:24.839Z
Duration: 45 min
Description: Day 8 Lower body

Done half of the challenge and I'm loving it even to I can barely do it 😂

Sara Carolina

Lean lower body circuit 1: (30 seconds on/30 seconds off)
- Lateral lunge w/ curtsey (right)
- Lateral lunge w/ curtsey (left)
- Sumo deadlift
- Rest 1 minute

HIIT (20 seconds)
- Scissor lunges 

Lean lower body circuit 2: (30 seconds on/30 seconds off)
- Lateral bulgarian split squat (right)
- Lateral bulgarian split squat (left)
- Forward lunge into RDL (right)
- Forward lunge into RDL (left)
- Rest 1 minute

HIIT (20 seconds)
- Kneel to squat
- Pulsing squat

Lean lower body circuit 3: 
- Pulsing fire hydrant (right)
- Straight leg pulse (right)
- Rainbow (right)
- Pulsing fire hydrant (left)
- Straight leg pulse (left)
- Rainbow (left)
- Weighted frog pump

3 rounds: 30 seconds of work , 30 seconds of rest between movements with 1 min rest between rounds

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Return to the starting position by extending your hip and knee
- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

Lateral lunge into curtsy lunge (right)

Lateral lunge into curtsy lunge (left)

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Sumo deadlift (dumbbells)

Lean lower body circuit 1

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump, switching your feet in mid air
- Keep your chest up

Scissor lunges

3 rounds: 30 seconds of work , 30 seconds of rest between movements with a 1 min rest between rounds

- Begin with a dumbbell at your chest
- Place one foot on the bench to your side
- Push hips back and lower down until parallel 
- Push through your heel and stand up

Lateral Bulgarian split squat (right)

Lateral Bulgarian split squat (left)

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders back
- Bring your back knee down until both legs reach 90 degrees
- Lean forward in your hips, shifting weight onto front leg while the back leg extends behind you

Forward lunge into RDL (right)

Forward lunge into RDL (left)

Lean lower body circuit 2

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and pulse for time or reps
- Extend your legs to stand back up

Pulsing squats (dumbbells)

- Position yourself on your hands and knees on the ground
- Keeping your knee in a bent position, hips squared
- Lift your knee away from the midline of your body, against the resistance of the band
- Pulse twice at the top
- Slowly return to the starting position

Pulsing fire hydrant (right)

- Position yourself on your hands and banded knees on the ground
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Pulse for time or reps

Straight leg pulse (right)

- Position yourself on your hands and banded knees on the ground
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

Rainbow (right)

Pulsing fire hydrant (left)

Straight leg pulse (left)

Rainbow (banded)

- Lying down with the soles of your feet together and knees outward
- Hold the dumbbell at your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Weighted frog pumps (dumbbells)

Lean lower body circuit 3

Day 8 Lower body

Bibi

Valerie

Hayley 🪴 Fiedler

Day 1 Lower body

back on it after a wonderful birthday weekend for my little brother ( i’m a sweaty mess ) ❤️‍🔥

Rachel

Day 2 Booty & abs

Couldn't do the first part because it never loaded so I did jumping rope instead because I didn't knew if it was normal running or jogging or what

Day 3 HIIT

i finally hit it back again after being sick + in a funk i REALLY
didn’t wanna move today but
I. DID. IT. and am so proud.. ( sweaty mess 😮‍💨 )

So glad I found your program! My 🍑 has been sore the last couple days using these workouts! 🥵🔥

Taryn

I'm full on sweat but totally seeing changes with this workouts

Day 4 HIIT + lower body

haven’t worked out in a min because of a bad health flare but i’m BACK and my legs were shaking at the 45 sec plank cannot wait to get back to being STRONGER and HAPPIER 🔥✨

Challenged myself more today and did this with ankle weights. 💜

Kristi

Day 5 Lower body  & abs

Day 6 Booty &  back

this kicked my ass
( in a good way ) fell off my routine and trying to get back to it but remembering to take it day by day & that everyday’s a new day :”)!

p.s. ( Plank with side to side hop
(banded) killed me and my legs 😭 )

Day 8 Lower body

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