Name: Playbook - Mildred Sam Otuh - W3 D1 Lower Body
Uploaded: 2022-05-02T22:58:11.282Z
Duration: 45 min
Description: W3 D1 Lower Body

The jump from under body W2 to under body W3 could come of as too steep

Gabriel

I actually enjoyed the sprints at the end!

Lindsay

Had a week off for the beach and this was a great way to get back into it!!💪💪

Maddie Sublette

Enjoyed the workout ! Had to start with week 3 because I want to go more heavier ❤️

Mbali

Welcome to week 3!

Let’s build some muscles shall we?💪🏾💪🏾💪🏾

Rest 30 seconds between exercises and 2 minutes between rounds

Increase your weight at the 4th round

Let me know any feedback you’d like🙏🏾

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and lift the hips back up, squeezing at the top
-Keep your head facing forward to decrease strain on your lower back

Barbell hip thrusts

*Reps per side*
- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

BB Goodmorning to squat

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

DB Sumo squat pulses

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Stability ball hamstring curl

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Sprints

W3 D1 Lower Body

Rose

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

Mumu

W1 D1 Lower Body

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

Becca

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!

W3 D1 Lower Body

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