Name: Playbook - Michelle Khare - W2/D4 Bodyweight - Lower
Uploaded: 2023-12-12T12:07:26.635Z
Duration: 30 min
Description: W2/D4 Bodyweight - Lower

Wow I had to substitute the tuck jumps with something low impact but managed to do the rest. The pistol squats became airplane squats because that way I could go lower and had more stability

MARIANA

I had to modify some workouts for low impact on my knees but even with modifications I Feel so accomplished 😅😅

Jordyn

I usually don’t like leg workouts — like at ALL — but somehow I actually enjoying doing yours so thank you!

Sienna

Got a good sweat from this workout! I have been sleeping better at night with these workouts!

David

Very heavy this one, semi cardio if you ask me. Those pistol squads, what the hell? I can only get halfway without falling. Hoping to get better at those every time they come along. Which I hope is never again 😅

Nele

So good, Michelle! Wish the pistol squats weren't at the very end because it took me a long time to get all 8 for a set... but next time I can just do fewer reps. Thanks!!

Isabella

Warm-Up
- Crossover Leg Bridges
- Marching Bridges

Workout: 
- Squat Pulses 
 
Superset A
- Tuck Jumps
- Jumping Lunges

Superset B: 
- Side Plank Hip Dips
- Lying Leg Raises

- Pistol Squats

- Lay on your back with your legs bent and your feet on the ground
- Cross one footy over your knead hold your foot there. 
- With the leg firm on the floor perform single leg bridges

* Work the other side on the second round

Cross Over Leg Bridges

- 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 Bridges

Warm Up

- Stand with feet shoulder-width apart
- Lower into the bottom of a squat 
- Start standing back up and stop short of full extension 
- Pulse for desired reps

Squat Pulses

- Stand with feet under you securely 
- Squat down slightly
- Jump off the ground, while in the air, bring knees to your chest
- Land softly

Tuck 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

* Work the other side on the second set

Side Plank Hip Dips

- 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

Lying Leg Raises

Superset B

MODIFICATION: Use a box or stationary object to assist if needed
- ALTERNATE SIDES
- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

W2/D4 Bodyweight - Lower

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