Name: Playbook - Natalie Bally - Day 12 Lower body - Home
Uploaded: 2021-07-15T10:48:45.949Z
Duration: 45 min
Description: Day 12 Lower body - Home

not my favorite at home. not all of the exercises were at home friendly with the limited equipment i had. i had to come up with alternative movements to do instead

Sarah

Kayla

Hamstring curls are for “gym” workouts 😬

Jetka

Heel Elevated Squat 3 x 10 
Single leg hip thrust  4 x 10 
Reverse Lunge  4 x 8
Reverse Nordic Curls  3 x 8 
Step Ups  3 x 10 
Hamstring curl  4 x 10

-Stand with your feet together with your heels elevated on a small weight plate
-Hold a single dumbbell in the goblet position
-Perform squats

Heel elevated squat

-Place your upper back and shoulders securely on a bench 
-With bent legs secure on the ground lift one leg off the ground until elevated
-Raise your hips into the air activating your glute
-Lower and repeat

Single leg hip thrust

-Start with feet together and a dumbbell in each hand
-Step back into a reverse lunge
-Step up and back to the starting position
-Repeat

Reverse lunge

-Start on your knees with your hands across your chest
-Lean back using your abdominal muscles to control the decent 
-Activate your abs bringing you back to upright
-Repeat

Reverse nordic curl

-Stand with one foot up on a bench and a weight in your hand
-Step up onto the bench with both legs 
-Lower back down to the starting position
-Repeat

Step up

-Lay face down on a hamstring curl machine adjusted to fit you
-Curl your legs activating your hamstrings
-Lower the weight back to the starting position slow and controlled 
-Repeat

Hamstring curls

Day 12 Lower body - Home

Alice

It was great!  Do you think you will come out with new workouts in the future?  Thanks!!

Julie

Lismari

Day 1 Full body - Home

Lilly

my hamstring isn’t fully recovered from an injury so the hamstring curls were painful when I attempted them. I have to come up with an alternative myself. otherwise this was a challenging workout that i felt strong after completing

The workout was a little bit too short for me. It took me 40 minutes!

Audrey

Day 2  Lower body - Home

you should add a section where you can write what weight you use for each exercise!

Callie

Bisa

Day 3  Upper body - Home

Allie

Day 4  Full body - Home

really got me sweating!! challenging but fun!

It was just the perfect amount of challenging and got my heart rate up straight from the beginning - queen of HIIT!

Day 5  HIIT - Home

really fun workout! great way to start my morning :)

Awesome workout, there’s a glitch in the “curtesy lunges”’s video

Shada

great workout! i think there’s a glitch in the curtsy lunge/knee drive video and the text said 21 reps on one of the sets

Erin

Day 6 Full body - Home

That was great! The jump squat reps need to be fixed but loved the circuit!

Alex

overall good workout! the app had a broken video & some typo errors through this workout

The video for the single leg hip trust doesn’t work! Also, for the in and out jump the rep are not correct!

Day 7 Lower body - Home

Love these workouts, determined to finish them all 😈

Laura Gostomski

my arms are definitely feeling the burn. great workout💪🏼

Day 8 Upper body - Home

Azra

Day 9 Full body - Home

Cassie Speight

Day 10 HIIT

Tessa

great workout! love the simplicity of these movements

Day 11 Full body - Home

Stephanie

Day 13 Upper body - Home

Super hard, but also super fun. I'm really enjoying your workouts!

The workout was a little bit too short for me!

Day 14 Full body - Home

Omg! Had me DEAD. But absolutely amazing!!!

Graciela

Day 15 HIIT - Home

Day 16 Full body - Home

hamstring curls aren’t ideal for those with limited equipment. great workout otherwise!!

the curtsy lunge/knee drive video looked glitchy! but great workout as always, thanks lady!

couple glitches but overall a great workout!

Olivia

Day 17 Lower body- Home

Some of the exercises are missing the timer

Catherine

Melia

Day 18 Upper body - Home

Day 19 Full body - Home

not my favorite- i felt like i was in the plank position half the time. would like more variety!

Day 20 HIIT- Home

Day 21 Full body - Home

loved this one! those split squats always kill

Day 22 Lower body

Day 23 Upper body - Home

Day 24 Full body - Home

Too many plank exercises for one HIIT workout

Day 25 HIIT- Home

Day 26 Full body - Home

Emma Myers

Day 27 Lower body - Home

Day 28 Upper body - Home

Day 29 Full body - Home

Day 30 HIIT - Home

hamstring curls are not ideal for an at-home. great workout otherwise!

Day 31 Full body - Home

Emma

Day 32 Lower body - Home

don’t have a bench so doing chest flys on the floor felt a bit weird. would love alternatives when equipment is involved!

Day 33 Upper body - Home

those in and out squats for sure left my legs BURNIN!!!

Day 34 Full body - Home

Day 35 HIIT- Home

great workout to start my morning 💪🏼

Day 36 Full body - Home

perfect for my at-home workout environment 🙌🏼 thanks for the burnnnnnnn !!!🤪 🔥

Day 12 Lower body - Home

Community

More workouts from Natalie Bally