Name: Playbook - Michelle Khare - W1/D4 Bodyweight - Lower
Uploaded: 2023-12-12T12:07:17.290Z
Duration: 30 min
Description: W1/D4 Bodyweight - Lower

I cant even think. This workout was so good!! 10000/10

MARIANA

Jordyn

such a good workout!!! but only thing i will say is that it gets a bit repetitive im sorry!!! i love it though!!!

Aamaia Scott

Usiel

Great workout! I love the variety and the modification suggestions when it’s too difficult for me. ☺️

David

This was harder than i thought! Loved it!

Taylor

Those damn pop squats… no way! Had to do regular ones. There was no jump left in me by that point Lol

Chris

My legs are shaking🔥👏😂 such a great lower body burn!

Charlotte

Nele

Killed it! Intense. Legs are hurting. 😂
Loving the New Years' challenge!!

Isabella

Really pushed me! Feel very accomplished after this one

Adrienne

Warm-Up
- Seated Butterfly Stretches
- Marching Bridges

Workout: 
- Lunges & Twists
 
Superset A
- Squats Jumps
- Jumping Lunges

Superset B: 
- Lying Glute Bridges
- Lying Leg Raises

- Pop Squats

- Start in a seated position on the ground with knees bent and the soles of your feet together
- Holding your ankles with your hands, breathe in and press your elbows into your knees
- As you breathe out, extend your hands forward towards the floor in front of your feet and stretch forward rounding your spine

Seated Butterfly Stretch

- Begin lying supine with upper body pressed against the mat and knees bent to 90 degrees, feet flat on the ground arms extended toward heels
- Engage your glutes as you lift your hips off the ground keeping your shoulder blades on the floor, core engaged and lower back flat (try not to arch your back)
- Bring one knee towards your chest, keeping it bent at 90 degrees, engaging your lower core
- Lower your leg down, putting your foot flat on the ground, and repeat with the opposite leg

Marching Bridge

Warm Up

- 15 SECONDS EACH SIDE
- Get into a low lunge position
- Twist your torso and place your elbow against the outside of your knee

Lunge with spinal twist (work both sides)

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

Squat Jumps

- 10 REPS EACH SIDE
- 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

Jumping Lunges

Superset  A

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Lying Glute Bridge Hold

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

W1/D4 Bodyweight - Lower

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