Name: Playbook - Michelle Schwartz - W9/D1 Lower Body Strength
Uploaded: 2023-04-27T00:25:32.370Z
Duration: 35 min
Description: W9/D1 Lower Body Strength

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

Rimada

Christy

Do 10 reps in a row of an exercise
Rest for 20 seconds
Complete a second set of 10 reps of that same exercise
Rest for 20 seconds before moving on to the next exercise
Complete the circuit 2x through

- Keep the dumbbell between your lefs and chest up 
- Push your hips back as you lower down 
- Reach parallel with your thighs and come back up
-Hinge hips backward into a deadlift. 
-Reach parallel with your back then press through heels and squeeze glutes to stand tall.

Dumbbell squat to deadlift

- Holding the dumbbells at your sides
- Step one leg diagonal 
Lu back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- lift same leg lateral toward the ceiling with weight pushing down on leg
*SWITCH TO OPP LEG ON SECOND SET

Dumbbell curtsy lunge + lateral raise  (1 set R 1 set L)

- 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

Start with shoulders over wrist on a bench or chair
Raise one heel at a time toward the ceiling, engaging your core and butt
Jump feet to your hands and jump up

Incline leg raise + jump squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
*SWITCH TO OPP LEG ON SECOND SET

Dumbbell lateral lunge (1 set R 1 set L)

- 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
*SWITCH TO OPP LEG ON SECOND SET

Banded clamshells (1 set R 1 set L)

- Lay on the floor with your legs bent, band above your knees
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute bridge

Start with band above ankles (harder) (or above knees - easier)   
Drive one leg out and up keeping core engaged.
*SWITCH TO OPP LEG ON SECOND SET

Standing adductors (band)  (1 set R 1 set L)

Start with resistance band around feet. 
Drive one knee up to 90 degrees 
Return to standing

REPS PER SIDE

Standing high knee (banded)

Lower Body Circuit

W9/D1 Lower Body Strength

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

Keri

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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! 🤍🤗💪🏽

Courtney

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

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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!

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

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!

W9/D1 Lower Body Strength

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