Name: Playbook - Rachel Nicole - W1/D4 Lower Body | LISS
Uploaded: 2023-01-16T12:36:06.462Z
Duration: 45 min
Description: W1/D4 Lower Body | LISS

-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

-Start standing feet hip width apart in front of a bench, box or stable platform. 
-Step up with one foot on the bench pushing yourself up onto the bench through the heel. 
-Raise the opposite, non weight bearing knee up towards your chest
-Then lower back down from the bench. 
Repeat on the opposite side alternating legs for alloted reps.

ALT Step Up w/ Knee Raise

- 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

Circuit

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

In-Out Jump Squats

- 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

LISS

W1/D4 Lower Body | LISS

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

W1/D1 Lower Body

Loved the supersets! Quick and effective workout!!

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Ashley

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

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

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W1/D4 Lower Body | LISS

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