Name: Playbook - Rachel Nicole - Lower Body Day
Uploaded: 2023-01-07T13:57:37.360Z
Duration: 45 min
Description: Lower Body Day

Description:
A Lower Body Focused HIIT Day!

Equipment Needed:
Dumbells 


Notes: 
Focus on your breathing and form through each exercise of the circuit. 
On unilateral movements complete both sides before moving to the next set or exercise. Use minimal rest between exercises to push yourself and rest between rounds and complete as many rounds as possible for each AMRAP!

Walk/Jog/Run

7 min AMRAP 

AMRAP= As Many Rounds As Possible. 

Set a timer for 7 mins and complete each exercise in the circuit for as many rounds as possible until the time runs ends. Rest as needed between sets. Try to see how many successful rounds you can complete without compromising form!

-Start in an Sumo Squat stance with feet right outside of shoulder width apart and toes pointed out. 

-Lower down into a squat with your legs at 90 degrees and keeping your heels on the ground. 

-While maintaining a squat raise up onto your toes slowly bringing  your heels off of the ground. 

-Lower your heels back to the ground slowly while still holding a squat. 

-Repeat for allotted rep count.

ISO Sumo Squat Calf Raise

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good Morning

ALT Lateral Lunges w/ Bicep Curl

1 1/2 Jump Squat

7 Min AMRAP

7 min AMRAP 

AMRAP= As Many Rounds As Possible. 

Set a timer for 7 mins and complete each exercise in the circuit for as many rounds as possible until the timer ends. Rest as needed between sets. Try to see how many successful rounds you can complete without compromising form!

- Holding a dumbbell in one hand at your shoulder lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbell back to your shoulder repeating the movement

Single Arm Dumbbell Thruster

DB Lateral Lunge to Suitcase 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

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace your core and alternately pull the dumbbells up and down with control
- Engaging your lats and mid back throughout the movement

Dumbbell Reciprocating Row

1 1/2 Sumo Squat

ISO Hip Bridge w/ Chest Press

Star Jacks

Lower Body 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

Adriana

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!

Rachel

Yohana Lara

Resistance Band Only Legs

Shoulders, Biceps + Triceps

High Volume HIIT

1 DB Circuit

Lower Body Focus

Leslie Simms

Lower Body + Core Day

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Biceps + Triceps

I will definitely be doing this one again! So good! 🔥💪🏼

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Lower Body Burn 🔥

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Those pop squat front raises are 🔥😅🔥

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