Name: Playbook - Miranda Criner - W2/D4 Lower Body Tempo
Uploaded: 2022-06-13T20:43:44.120Z
Duration: 22 min
Description: W2/D4 Lower Body Tempo

For our lower body tempo work today you will working through reps at a slow and controlled pace. We are focusing on the muscle contractions during each rep for a nice build and tone of our muscles.

Warm-Up
:30 seconds ab vacuum 
:10 second rest
:30 seconds high knees
:10 seconds rest
:30 seconds butt kicks 
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds arm circles
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:60 seconds plank hold

Banded Lying Leg Lifts - Glute

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute bridge with abduction

- 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

Triset Tempo #1

Place the bands just above the knees. With the belly button pulled back toward the spine sit the hips back to squat down. Keep the knees behind the toes. Drive through the heels to bring yourself back up to standing. As you reach our starting position lift one leg out to the side. Keep the core strong and body in control as you kick and bring the kick back in.

Banded Squat to Alt. Abduction

- Lay on the floor with your legs bent and band above knees
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Banded Glute bridge marches

Place the band around the lower part of the thigh, just above the knees. Bring it down to the floor on all fours. Wrists should fall directly underneath the shoulders. Knees should be directly under the hips. Pull the belly button to the spine to activate the core. Place the band underneath the stationary knee to hold in place while the opposing leg kicks up toward the ceiling. Squeeeeeeeeze those glutes and keep those cores activate!

Banded Donkey Kicks

Triset Tempo #2

- Stand with feet shoulder width apart, band around legs just above knees
- 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
- Your knees should be inline with your toes

Banded Air squats

- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat pushing your knees out against the band
- Hop back up and criss cross feet in and back out to starting position

W2/D4 Lower Body Tempo

More workouts from Miranda Criner