Name: Playbook - Natalie Bally - Day 17 Lower body- Home
Uploaded: 2021-07-15T10:48:45.974Z
Duration: 45 min
Description: Day 17 Lower body- Home

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

Sarah

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

Erin

couple glitches but overall a great workout!

Olivia

Kayla

Hip Thrust  4 x 12
Dumbbell RDL  4 x 8 
Kang Squat  3 x 12
Hamstring Curl  3 x 10 
Curtsy Lunge  4 x 12
Squat Calf Raise 4 x 15 
Banded Side Steps 3 x 12

-Sit with a barbell across your lap and with your upper back on the edge of a bench
-Raise your hips up off the ground performing hip thrusts
-Repeat

Hip thrusts

-Stand with feet inside shoulder width apart while holding a dumbbell in each hand
-With slightly bent legs hingee at the waist lowering the dumbbells to the ground and stretching your hamstrings
-Stand up to the starting position 
-Repeat

Dumbbell RDL (Romanian deadlift)

-Stand holding your hands at your head 
-Hinge forward at the waist until you are face down
-From this position drop your but down until in the bottom of a squat position 
-Stand up to full extension
-Repeat

Kang squat

-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

Curtsy lunge knee drive

Squat calf raise

-Stand with a band around your legs above the knee
-Step out to the side and back 
-Repeat back and forth

Banded side step

Day 17 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

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 17 Lower body- Home

Community

More workouts from Natalie Bally