Name: Playbook - Michelle Schwartz - W6/D1 Lower Body Strength EXPRESS
Uploaded: 2023-04-27T00:25:32.312Z
Duration: 25 min
Description: W6/D1 Lower Body Strength EXPRESS

Lexlly Rivera

Courtney

Shawni

Not feeling a workout today? Try this quick lower body express workout and use lighter weights while focusing on form.

Ready to crush a lower body workout? Use heavy weights and go nice and slow. 

12 reps each exercise
Complete the circuit 3x through
*rest as needed

- Keep the dumbbells by your sides and chest up 
- pne foot is directly under you, the other foot is slightly behind and to the side (this is just for balance) 
- Push your hips back as you lower down 
- Reach parallel and drive through front foot to come back up
- alternate sides (12 reps total)

Dumbbell squats staggered stance

- 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

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is about 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats LEFT

Dumbbell bulgarian split squats RIGHT

Start in lunge position
Lower down to 90 degree angle in both knees
As you drive up, kick back heel toward ceiling engaging glutes.

Static lunge + kick back RIGHT

Static lunge + kick back LEFT

Lower Body Express

W6/D1 Lower Body Strength EXPRESS

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?

Kaylie

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

Sonya

W5/D4 Upper Body Strength and Toning

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

Tori

I'm still new to the app. This was great I'm slowly getting the hang of your workouts work. Thank you so much for creating this app.

W5/D5 Strong Mama Prep (Full body)

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!

W6/D1 Lower Body Strength EXPRESS

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