Name: Playbook - Michelle Khare - W4/D4 Bodyweight - Lower
Uploaded: 2023-12-12T12:07:45.790Z
Duration: 30 min
Description: W4/D4 Bodyweight - Lower

My quads are on fire! 🔥 I’ve noticed my lunges are getting stronger, and I had to modify the jumps due to knee pain but I replaced them with 3x15 burpees and 3x12 squat jumps for lower impact. I am exhausted! ❤️❤️

Jordyn

I like the different type of squats in this one because I feel like it activates muscles I didn’t know I had! Lol 🙌

David

Rough again!! I can't do the jumps because I have people living below me, but otherwise a good one !!!

Isabella

Good workout, just a little confusing with the reps for the side plank dips

Reese

Nele

Warm-Up
- Pelvic lift
- Bridge
- Crossover Leg Bridges


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

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

- Curtsy Lunges

- Lay out your back with your legs bent and your feet firmly planted
- Elevate and tilt your pelvic off the ground very slightly ( only about 2-3 inches off the ground)

Pelvic Lift

- Lay out your back with your legs bent and your feet firmly planted
- Lift your pelvis off the ground into a bridge until your body is straight from your shoulders to your knees
- Lower back to the starting position.

Bridge

- 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

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

- 6 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

W4/D4 Bodyweight - Lower

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