Name: Playbook - Rachel Nicole - Legs + Glutes
Uploaded: 2023-01-07T13:57:37.323Z
Duration: 30 min
Description: Legs + Glutes

Description:
You’re gonna love-hate me for this one! 😁👊🏼 A quick workout you can do from ANYWHERE in under 30 mins! BOOM! Let’s go!! 


Suggestions:
Complete circuit rounds with minimal rest between! If you find you are “breezing” through some of these, slow down, focus on form and challenge yourself. 
 
*For unilateral/one sided exercises, complete both sides before moving to the next exercise in the circuit.

AMRAP= As Many Reps/Rounds as possible.

Set a timer for 7 mins and complete as many rounds of the circuit as you can before the timer ends.

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird Dog

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
-Repeat on opposite side 
-Complete desired rep range

Alternating Reverse Lunges

1 1/2 Sumo Squat

7 min AMRAP

- Stand in a staggered stance 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position
-Repeat for allotted rep range 
-Complete on opposite side/leg

Split Squats (bodyweight)

Forward Lunge to Squat

-Take five high knee steps to the left and then 5 to the right and repeat for allotted rep range

5 Step Agility Shuffle

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
-Repeat on opposite side
-Complete desired rep range

Alternating Lateral Lunge (bodyweight)

-Start in side plank position with bottom leg bent 90 degreed for support on the ground. 
-Keeping your top leg straight and foot flexed [toes toward shin] slowly raise your leg up towards the ceiling and back down with a controlled motion for one repetition. 
-Keep your core engaged through the movement.

Side Kneeling Leg Lift

Side to Sides

Legs + Glutes

Perfect start to the day! I always forget how effective body weight exercise can be! 🥵

Legs + Glutes

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