Name: Playbook - Nona Bayat - Thursday (Day 4): Lower Body
Uploaded: 2022-08-30T04:13:33.339Z
Duration: 45 min
Description: Thursday (Day 4): Lower Body

Alaska

Tiffany

Susi

Andreca

Zainab

Alice

Brownbrooklyn2006@gmail.com

Diana

Jacqueline Novoa

Lower Body burner with no equipment but can add a resistance band to make it more challenging!

-start in a lunge position then jump and alternate 
-keep back straight, chin up, and core engaged 
-push off your heels and use your glutes 
-try not to have knees exceed over your toes 
-try not to have knees touch floor but bring them close to the floor

Jumping Alternating Lunges

-start in a lunge position 
-do your alternating lunges then jump into a squat, then repeat 
-core engaged
-chest is up

Jumping Lunges to Squat Jumps

-toes pointed forward but slightly outward 
-slowly lunge towards one leg and have knee form a 90 degree angle without the knee going over your toe (then alternate to other leg)
-core engaged 
-head looking forward 
-back is straight

Side-to-side lunges

-get into a squat position and hold while doing little pulses (pulse up and down) 
-core engaged 
-knees do not exceed beyond toes
-chin up
-chest up and back is straight 
-pulse at the rate that you’re comfortable with

Squat Pulses

-keep hips upwards so body does not drop towards the floor 
-keep arms and head on floor
-slowly use your heels to crawl until legs are extended and crawl back into a glute bridge position 
-keep core engaged

Hamstring Crawls

-keep knees shoulder width apart 
-knees are at a 90 degree angle 
-core engaged 
-back is flat against ground alongside arms and neck 
-slowly push through heels and use your glutes to bring hips up and down
-when going down, slightly tap the surface of your glutes to the floor and come back up

Glute Bridges

-start in a glute bridge position 
-march slowly up and down 
-core engaged 
-back, arms, and neck are neutral and against floor 
-knees are shoulder width apart and at a 90 degree angle

Glute Bridge Marches

Thursday (Day 4): Lower Body

Amazing. Didn’t think I could feel so much muscle concentration from a home workout. This is the best.

Rayshelle

Awesome! Day 1 back in it & it was a great burn!

Lizzie

Monday (Day 1): Booty

Joanna Quan Soon

Yo this was hard Lmao and the last two TOOK my abs out😮‍💨😮‍💨😮‍💨

Syndessa

I honestly didn’t think it would burn but it actually did. It was a nice workout for when you don’t have a chance to get to the gym!

Jeilyn

Tuesday (Day 2): Upper Body & Core

This burned soo good! 🔥🔥
I love that the exercises are “easy” but I was still sweating like crazy!

Sasha Breon

It was a really feel good hoot workout but one that actually get you sweating 😅

Loved it! First time I really sweat my butt off in a workout in a long time, reminds me why I’m doing this in the first place

Thursday (Day 4): Lower Body

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