Name: Playbook - Miranda Criner - Lower Body Build
Uploaded: 2024-01-11T20:43:45.752Z
Duration: 45 min
Description: Lower Body Build

We have two part workout today! 

Part 1: We will start this workout with a 4x4 - 4 exercises for 4 rounds! 

The reps will stay the same for each exercise for all four rounds. There will be a 60 second rest between each round!

Part 2: we have a Squat Burnout which has its own description 🤭. Just get prepared for a world of burn!

- Stand with feet shoulder width apart, dumbbell in each hand
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Db squat to squat jump

- stand up nice and tall with dumbbell in the same hand as the working leg
- Step back into a lunge position 
- drive through the heel of the front leg 
- Bring the back leg up onto the box and push through your heel to stand up
- Bring the other leg up and bend to 90 degrees
- Step down with the first leg and lower back down to the ground
- Switch legs and repeat

Lunge + step up + knee lift

- Stand with feet shoulder width apart
- one dumbbell in left hand
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- bring your right ankle up and tap with hand
- Place foot back down and switch dumbbell to right side and repeat sequence on other side for reps or time

Dumbbell squats + Ankle Reach

- Snatch the dumbbell above you 
- With your arm fully extended step back
- Bring your back knee down
- Step forward to the initial position

Dumbbell snatch + reverse lunge

Welcome to your Squat Burnout.
How it is going to work:
Hold squat for time.
Work exercise for reps.
Hold another squat for a slightly shorter time frame.
Work a different exercise for reps. And it repeats until the squat hold is at a very small time frame! 

Brace yourself and those legs and let’s get to work!!

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

-Place band around thighs just above knees
- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 jump squats

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

-Place band around the the the thigh just above the knees
-Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

- start in a low squat, activate core
- drop one knee down to the mat with control and bring the other knee down (knees should be at shoulder width)
- squeeze the core and bring the starting foot back up followed by your other foot
- keep yourself in a low squat and knees behind toes

Surrenders

Burnout by Squats

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Trisets- Upper Body

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Timed Supersets + Finisher

Strength Tabata

Jera Donner

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Back, Shoulder & Glute Supersets

Dumbbell Double AMRAPS

Back, Shoulders & Push-ups 🔥

EMOM x 3

Full Body Tempo Work

Dumbbell Tabata

Full Body Push

Dumbbells and Pulses - Lower Body

Miranda

Dumbbells and Pulses - Upper Body

Full body Tone Up

Supersets x 3 + Cardio AMRAP

Third round of reps took some mental willpower. 
Lots of sweat 😅😅

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