Name: Playbook - Michelle Khare - W3/D4 Bodyweight - Lower
Uploaded: 2023-12-12T12:07:35.793Z
Duration: 30 min
Description: W3/D4 Bodyweight - Lower

Omg Michelle I MADE ITT!!! The three legges chataringa were not as much as a challenge as I was expecting them to be?? I'm so happy. This program is doable, challenging and encouraging

MARIANA

Wow the 3-legged Chataranga was so challenging! But last week I was unable to even do a push-up with the Chataranga. Already seeing so much improvement! 😋❤️

Jordyn

The curtsy squats was really good! I feel like it activates muscles I didn’t know I had! Lol

David

Killer as always!! Had to modify the jumps because I'm on the second floor of a dorm at college-- but otherwise fantastic lower body day. :))

Isabella

Nice workout! I modified to slow knee-to-chests and an extra set of squats due to recovery from a sprain (no jumping).

Time: 29:17
Max HR: 160 bpm 😁
Avg HR: 116 bpm 🤔

Adrienne

Warm-Up
- Crossover Leg Bridges
- Seated Twist 

Workout: 
- Squat To Reverse Lunge 
 
Superset A
- Tuck Jumps
- Broad Jumps 

Superset B: 
- Side Plank Hip Dips
- Three Leg Chaturanga

- Curtsy Lunges

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

* Work the other side on the second round

Crossover Leg Bridges

- Sit on the ground with one leg crossed over the other and your foot planted
- Cross your arm over the leg in front of you 
- Add tension against the knee and twist 
- Hold stretch

Seated Twist

Warm Up

- 8 EACH SIDE
- Perform a bodyweight squat                                                                                                                                                                                                                                                            
- Step back into a reverse lunge 
- Continue back and forth alternating legs after each squat

Squat To Reverse Lunges

- Stand with your feet between hip and shoulder-width apart and soften your knees.
- Squat down slightly
- Jump off the ground, while in the air, bring knees to your chest
- Land softly

Tuck Jumps

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad Jumps

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

- 5 REPS EACH SIDE
- Start in high plank position as you elevate one leg 
- Lower into the bottom of a push-up 
- Elevate your head and torso up before transitioning back to the high plank position

Three-Legged Chaturanga

Superset B

- 8 REPS EACH SIDE
- Step back and across in a curtsy lunge
- Step up to the starting position

W3/D4 Bodyweight - Lower

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