Name: Playbook - Rachel Nicole - W1/D1 Lower Body
Uploaded: 2023-01-16T12:36:06.450Z
Duration: 40 min
Description: W1/D1 Lower Body

I’m late on the challenge but better late than never! After not working out for month this workout kicked my butt…in a good way lol

Orsella

Awesome! First workout in the app and loved it

Britney

Loved it! My legs are so sore and I was able to do it from my home no problem!

Jodi

Ashley

Mavity

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
-Repeat on opposite side 
- Complete desired reps

ALT Dumbbell Forward Lunge

Single Leg RDL

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Place your feet hip-width apart with a dumbbell in hand on the side of the stationary leg
- 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

Lateral lunge (dumbbells)

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kick

W1/D1 Lower Body

Loved the supersets! Quick and effective workout!!

W1/D2 Upper Body | Cardio

Nancy

W1/D3 Full Body Circuit

W1/D4 Lower Body | LISS

W1/D5 Endurance Power Day

W1/D6 Upper Body Push-Pull + Core

Just what my legs needed after my rest day! Can’t wait to crush this week💪

W2/D1 Lower Body Day

W2/D2 Upper Body AMRAP

W2/D3 Endurance Day

W2/D4 Lower Body AMRAP

W2/D5 Endurance Power Day

W2/D6 Upper Body + Core

W3/D1 Lower Body Strength

W3/D2 Upper Body Push Day

W3/D3 Active Recovery

W3/D4 Lower Body Accessory

W3/D5 Endurance Power Day

W3/D6 Upper Body + Core

W4/D1 Lower Body Strength Day

W4/D2 Upper Body + Core

W4/D3 Active Recovery Cardio

Adriana

W4/D4 Lower Body Day

W4/D5 Endurance Power Day

W4/D6 Upper Body + Core

W5/D1-Lower Body Strength Day

W5/D2-Upper Body Strength Day

W5/D3-Active Recovery Day

W5/D4-Lower Body Day

W5/D5- Endurance Power Day

The banded lat pull downs were harder than I thought. This workout felt great!

W5/D6- Upper Body + Core

W6/D1- Lower Body Strength Day

W6/D2- Upper Body Push Day

W6/D3-Active Recovery Day

W6/D4- Lower Body Accessory Day

W6/D5- Endurance Power Day

W6/D6-Upper Body + Core

W1/D1 Lower Body

Community

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