Name: Playbook - Mildred Sam Otuh - W7 D1 Lower Body
Uploaded: 2022-05-02T22:58:11.376Z
Duration: 60 min
Description: W7 D1 Lower Body

Finally got a hotel w dumb bells while on vacation 🙌 I missed the burn 😅

Maddie Sublette

Welcome to the final stretch!!

We got this team!

Start with 5-10 minutes of light cardio

Make sure to warmup and cool down properly and let’s get after it!

Increase your weights with each set.

- 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

Complete the following exercises back with back with no rest between.

Increase your weights with each set/round

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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
-Continue for desired reps, and on the last rep, hold the stretch for a 10 second count

Romanian deadlift with 10 second iso hold on the last rep

-Position legs elevated and well past 90 degrees at the knees
-Brace the core and lift your hips up pushing through the heels and engaging the glutes and hamstrings
-Hold for desired time

Elevated Hamstring plank

Triset 1

Complete the exercises back to back with no rest in between each

Rest 30-45 seconds between supersets

Rest 2-3 mins at the end of the round

Increase your weights with each set

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Deficit dumbbell sumo squat

Superset 1

*Reps per side*

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Stairmaster

W7 D1 Lower Body

Rose

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

Mumu

Lindsay

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!

Gioia

W2 D1 Lower Body

Diamond push-ups are a work in progress. Great early morning workout:)!

W2 D2 Upper Body

Barbell split squats will be the death of me 😅😂

W2 D3 Lower Body

Amy Remes

Arms/back are always hard for me, but great workout! :)

W2 D4 Upper Body

Can’t feel my legs but it was worth it! Second week done!

My glutes are SORE 😂 great way to kick start the day!!:)

W2 D5 Full 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!

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

W3 D1 Lower Body

W3 D2 Upper Body

I’m really enjoying using my squat rack with these workouts!

W3 D3 Lower Body

The amount of embarrassment my 5’2” self felt walking up to the pull-up bar 😂

It was GREAT! My most favorite thing is not having to think about my workouts! You already have them planned! I feel like I can finally get the most out of my home gym with your designed workouts!! Thank you!!

Jules

W3 D4 Upper Body

The burpees I underestimated biiiig time. Great workout!!:)

W3 D5 Full Body

I’ve never felt my glutes soooo sore! Loved this workout.

Corinna Jegan

Challenging, got me sweating!!! Love ittttttttt

Mbali

W4 D1 Lower Body

I think my arms are going to fall off 🤣

Didn’t get to do all of it (running low on sleep), but what I did was a great burn!!

W4 D2 Upper Body

W4 D3 Lower Body

I enjoy every single workout.Girl big ups ❤️🔥🔥🔥🔥

W4 D4 Upper Body

That was incredibly hard!!! Drenched!! Only 7 rounds but would love to try this again in the future and see what I can get then.

Death. I feel like death, but in the best way possible! Awesome workout!! Def the hardest one for me yet😅

W4 D5 Full Body

So good! I didn’t have a tredmill so I used the spin bike at max resistance possible for the sprints

Need to get better at my technique w Goodmorning, but overall good! Loves the deadmill

W5 D1 Lower Body

Arms fully stopped working so couldn’t do last exercise 😂! Love the burnnn though ! 🔥

Felixe

Colette Dauer

We did it!! Skull crushers are improving!!!!

W5 D2 Upper Body

My legs are literally burning 🫶🏾🔥🔥🔥🔥

W5 D3 Lower Body

Core definitely burning😭 🔥🔥🔥🫶🏾

W5 D4 Upper Body

Full body is legit the best w at to end a Monday!

W5 D5 Full Body

W6 D1 Lower Body

Woohoo good to be back after a week sick!!:)

W6 D2 Upper Body

W6 D3 Lower Body

W6 D4 Upper Body

I have run a 400m by itself since I ran track in high school 😂😂 still just as deceiving of a distance now as it was then

Sprints got me sweating🥹🥹🥹🥹🤌🏾

W6 D5 Full Body

W7 D2 Upper Body

Nearly passed out, but amazing workout! I’m gonna feel that tomorrow😅

W7 D3 Lower Body

W7 D4 Upper Body

DB plank shoulder raise was weirdly rough. Powered thru tho!!:)

W7 D5 Full Body

W8 D1 Full Body

W8 D2 Mobility

W8 D3 Full Body

So relaxing after a week of hiking! So excited to start your summer plan after my run tomorrow!!:)

W8 D4 Mobility

Loved this! Got to take my doggo for a run:)

W7 D1 Lower Body

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