Name: Playbook - Michelle Schwartz - W10/D3 INTENSE Rep-Based Lower Body
Uploaded: 2023-04-27T00:25:32.398Z
Duration: 45 min
Description: W10/D3 INTENSE Rep-Based Lower Body

Courtney

Lower body with a booty focus! This one is intense. 

First half of the circuit is all dumbbell/bench. 
The second part is all band work.

You'll need a pair of dumbbells, a bench or chair, and a resistance band. 

Do 10 reps each exercise
Complete the circuit 3x through. 
Rest for 60 seconds after each round.

As always, rate and comment if you like this workout! I'd love to keep creating content you enjoy.

Do 10 reps each exercise
Complete the circuit 3x through. 
Rest for 60 seconds after each round.

Start with your feet offset - one foot under you, the other foot as a kickstand to the side and slightly behind 
Hinge at the hips with back flat and a slight bend in knees.
Press heel under you into floor and squeeze glutes to stand tall 
REPS PER SIDE

Staggered Romanian deadlift (10 reps each side)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you SLOWLY come down 
- Reach parallel and push through your heels to come up
🌟4 SECONDS DOWN, 1 SECOND UP

Dumbbell goblet squat TEMPO

- Begin with one foot back
- lower down to 90 degrees in both knees. rise back up
REPS PER SIDE

Static lunge (10 reps each side)

- Stand in a wide toed out stance with a dumbbell in between hands in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

Start standing on a bench or chair 
Laterally lower to one side keeping one foot on top 
Press through top foot to move up and over to the opposite side

* move up and over to the left, and up and over back to start = 1 rep

Bench lateral step ups

- Place the dumbbell on your hips (NOT BELLY)
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Start standing with band above knees. 
Kick one leg backwards while keeping balanced 
REPS PER SIDE

Standing kickbacks (band) (10 reps each side)

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells (10 reps each side)

Start with band above knees 
Squat down and step to side of mat remaining low. Step toward opposite side of the mat
Left + right is 1rep

Banded lateral walks (left and right = 1 rep)

Lower Body Burner

W10/D3 INTENSE Rep-Based Lower Body

Excited I have found a safe program to follow throughout my 1st pregnancy!

Keri

1st Trimester Program Overview: what to expect

Shaunn Quayle

Such a great way to get back into the swing of things. I love the instructional part of the first video and really love the video of each exercise but to be able to go at my own pace. Excited to dig into the rest of this program!

Meghan

Fantastic way to get back into working it

Natascha

W5/D1 Full Body Foundations

5 weeks pregnant and this is the exact program I needed! Thank you! From one NASM CPT to another! 🤍🤗💪🏽

I liked it! Is there someplace where we can be led into pregnancy-appropriate stretches for afterwards?

W5/D2 Lower body burner 💥🍑

Josephine

Exactly what I needed! I normally have so much energy for workouts but lately that just hasn’t been the case. This was the perfect way to feel like I pushed myself just enough but still within reasonable limits. Added an extra round since energy levels called for it and felt so nice to feel the blood pumping through the body.

Natasha

Body weight exercise was just what I needed today ❤️

W5/D3 Slow and Steady Bodyweight Movement

Lexlly Rivera

Sonya

W5/D4 Upper Body Strength and Toning

Katie

This felt like a great way to end my week! Even with the morning sickness and fatigue 👍🏻

Tori

W5/D5 Strong Mama Prep (Full body)

Shawni

W6/D1 Lower Body Strength EXPRESS

My cardio isn’t that great so I doubled the time between. Gives me something to work toward!

Christy

W6/D2 HIIT

Just what I needed! Yesterday I was so fatigued that I took a rest day, and I waited until later today to workout because of extreme nausea but I found the perfect window to do it and it felt great 👍🏻

W6/D3 Full Body Foundational Strength

W6/D4 Chest & Triceps

Best workout yet. I had to modify the burpees and take the jumps out. The same with the lunges. I can't jump with my knees.

W6/D5 HIIT & Core

W7/D1 Upper Body & Core

Glad I found it within me to move my body. I was so nauseous all day. Finally got a window of no nausea and I went to work 💪🏻

W7/D2 16-minute HOT MAMA HIIT

W7/D3 Lower Body Time Decrease

I could only do 3 rounds today, but at least that’s better than nothing ❤️

W7/D4 Back & Bi's + Cardio Blast

W7/D5 Full Body

I ended up using a band for the squats for an extra 🍑 burn, felt good! I spent all day in bed yesterday, felt great to finally move ❤️❤️

W8/D1 HIIT Triples

W8/D2 Lower Body + Breath work

I did not do a banded tricep extension, since it kept sliding, but I used a light weight instead. Much better!

Great workout! I didn’t like the band tricep push pull because the band moved a lot.

W8/D3 Upper Body

W8/D4 HIIT & Core

Did not do the pike push-up because it hurt my shoulder so I stuck with the taps

W8/D5 Full Body Lift

Workout took me a bit longer. Other than that: awesome workout!

Rimada

W9/D1 Lower Body Strength

Great! And perfect for a quick 45 min workout!

W9/D2 HIIT

W9/D3 Full Body Strength

3 rounds of the 12 min AMRAP and 4 rounds of the 10 min AMRAP (plus an extra set of mountain climbers) 💪🏻💪🏻

W9/D4 AMRAP (HIIT)

First day of no nausea and my energy is back, woo! I hope ended up doing a little extra today because I feel so good!

W10/D3 INTENSE Rep-Based Lower Body

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