Name: Playbook - Rachel Nicole - Lower Body AMRAP
Uploaded: 2023-01-07T13:57:37.306Z
Duration: 15 min
Description: Lower Body AMRAP

Description:
Quick, high tempo, lower body HIIT session focusing on lower body strength. 
10 min AMRAP
AMRAP = As Many Rounds As Possible. The objective is to run through the circuit as many times a possible within 10 mins. Use any timer to complete the circuit at home or in the gym.
 

Equipment Needed:
Your body


Notes: 
Focus on keeping the core engaged through these movements and be mindful to of form as you move through the exercises. You will start to fatigue and slow as you push through each round. That’s ok!! Just keep going until your 10 mins is up. Your booty and your body will thank you.😉

AMRAP =
As Many Rounds As Possible 

Run though the exercise circuit completing as many rounds as possible and taking minimal breaks as needed for 10 mins.

For Unilateral movements [one sided] complete the rep range for one side and then the next before moving to the next exercise.

Pop Squats

-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

90 Degree Pop Squats

- Facing the bench step up with one leg on the bench, pushing through the heal.
- As you lift yourself up with one leg onto the bench, push the opposite foot back behind your body keeping that knee straight.
- Squeeze the glute at the top of the motion.
- Lower the leg back down and step off the bench.

Step up with kickback

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Alt Forward lunge

AMRAP Circuit 1

Lower Body AMRAP

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

Lower Body AMRAP

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