Name: Playbook - Mildred Sam Otuh - W1 D1 Lower Body
Uploaded: 2022-05-02T22:58:11.231Z
Duration: 45 min
Description: W1 D1 Lower Body

Rose

Amazing workout I love it. My leg is burning a lot but I survived 😂💪🏾

Mumu

Lindsay

Becca

Maddie

My legs are dead. A super good workout! 🎉

Aimee

Maddie Sublette

Amy Remes

Always GREAT!! Love a good booty burn and the super sets did it!

Jules

Welcome to Day 1 of the program!
Make sure to begin with the lower body warmup

After you crush this workout, let me know how it went and if you have any feedback for me

Millie🤍

Perform the exercises back to back in the ordered sequence.

Rest minimally, but no more than 30 seconds between exercises and rest for 2 mins between rounds

- Support upper back on a bench and the barbell across your hips
- Start by slightly centering the working leg and place your other foot on the heel.
- Raise the toes of the supporting leg and have it slightly in front of the working foot.
-Keep your core tight and braced.
-Drive through the heel of the working leg
-Keep the chest up and face looking forward as you pull the bar close to the body
-Squeeze with your glutes and lock the weight out
-Slowly lower with face facing forward, and repeat.

B stance hip thrusts

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up
- Bring first foot down in a slow, controlled manner
-Repeat for desired reps, then switch legs and perform on the opposite leg

Dumbbell box step ups

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- As the hamstring is stretched, lower down into a squat
- Stand up to the starting position and repeat

BB Goodmorning to squat

- Lying on your back with legs straight and one heel on top of stability ball
- Raise your hips so your body is straight
- with one heel on the ball, Roll the ball towards you by bending your knee, engaging your hamstring and glutes
- Roll the ball back out by straightening the leg

Single Leg Stability Ball Hamstring Curl

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

DB glute bridge variation (balls of feet elevated)

Circuit 1

Treadmill incline walk

W1 D1 Lower Body

Omg I don’t feel my arms lol but is really good workout 🥵

Viviana

W1 D2 Upper Body + Core

Kicked my butt for a 2nd time on this program 😅😂

Tooo hard for a first week for me but I’ll do it better next time

W1 D3 Lower Body

Naomi Segal

Really good workout o love it 💪🏾🔥

W1 D4 Upper Body + Core

Great full body! Those high reps sure creep up on you! Love the full body work!

The devil one…kills 😂 great workout!!!:)

W1 D5 Full Body

W1/D1 Intro to Strong and Lean

I was sooo not into it but I managed to do it and I feel so good!

Hi! I have a quick question. Is there a way in here to keep track of the weights used for each exercise? Just curious. 
Amazing workouts, thank you!

W1 D1 Lower Body

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