Name: Playbook - Rachel Nicole - Lower Body + Core Day
Uploaded: 2023-01-07T13:57:37.364Z
Duration: 45 min
Description: Lower Body + Core Day

Leslie Simms

Adriana

Description:
Lower body and core strengthening day that can be done at home or in the gym. 

Equipment Needed:
Dumbbells 
Hip circle or resistance bands 


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 to notice where you can increase the weights. 

*For unilateral/one sided exercises, complete both sides before moving to the next exercise in the circuit.

Superset all exercises back to back with minimal rest between rounds. 
For unilateral movements, complete rep range for both sides before moving to the next exercise.

Seated RB Abductors

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
-Repeat for allotted reps
-Complete on opposite side

Dumbbell Split Squats

DB Lateral Lunge to Suitcase Squat

Circuit 1

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

90 Degree Pop Squats

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

DB Curtsy lunge

Circuit 2

Single Leg Glute Bridge w/ Extension

Forearm Side Plank with Toe Tap

Toe Taps

Circuit 3

Lower Body + Core Day

Cindy

Early morning workout before work! Didn’t want to but so glad I did!Heart rate up and I feel good😉

Great workout! Can’t wait for tomorrow’s session!

Katie Beyerle

1 DB Full Body

At-Home EMOM

Narda

Lower Body Burn

Brittney Howell

Best way to end my day! Killer workouts, even at home!!

Full Body

Toned Arms AMRAP

Cerissa

Absolutely a great workout for at home,definitely felt the burn!

Lower Body + Core Day

Community

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