Name: Playbook - Natalie Bally - Day 27 Lower body - Home
Uploaded: 2021-07-15T10:48:46.024Z
Duration: 45 min
Description: Day 27 Lower body - Home

Melia

Emma Myers

Reverse Nordic Curls  4 x 10 
Hip thrust  4 x 12
Alternating Lunges  3 x 12
Squat to Calf Raise  4 x 12
RDL  4 x 10 
Knee to Heel Lunge  4 x 10 
Banded Abductors  4 x 12

-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

-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

-Perform forward walking lunges alternating legs back and forth

Walking lunges

Squat calf raise

-Stand with a narrow stance and a barbell in hand
-Hinge at the waist lowering the barbell above your feet activating your hamstrings
- Unhinge and stand back up
-Repeat

RDL (Romanian deadlift)

-Stand in a stagger stance with a dumbbell in each hand
-Lower your knee from the back eg to the heel of the front leg
-Stand up and repeat

Knee to heal lunge

-Sit with a band around your legs above the knee
-Spread your knees apart and squeeze
-Release back to the starting position 
-Repeat

Banded abduction

Day 27 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

Sarah

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 27 Lower body - Home

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