Name: Playbook - Natalie Bally - Day 32 Lower body - Home
Uploaded: 2021-07-15T10:48:46.049Z
Duration: 45 min
Description: Day 32 Lower body - Home

Emma

Jetka

Emma Myers

Squat Curl Press  4 x 10 
Walking Lunges  4 x 16 
RDL Complex  4 x 8 
Kang Squats  4 x 12
Step Up  3 x 10 
Split Squat  3 x 10 
Abductor  3 x 20

-Stand in a wide stance with a dumbbell inch hand
-With the dumbbells between your legs lower into a squat and back up 
-Curl the weights up to your shoulders and press overhead
-Repeat sequence

Squat curl press

-Perform forward walking lunges alternating legs back and forth

Walking lunges

-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 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

-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

Bulgarian split squat

-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 32 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 32 Lower body - Home

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