Name: Playbook - Rosana Hernandez - At Home Lower Body
Uploaded: 2021-01-18T11:49:37.594Z
Duration: 45 min
Description: At Home Lower Body

Matt

I loved this! My heart was pounding and I was sweating in the end. Can you do more at home workouts? Thank you! 💛

Maria

All you need for this workout is a band. It can be done anywhere and any fitness level can do it. If you want to make it more difficult, adjust tempo so that movements are slower and more controlled. We are working glutes and legs here. Make sure you foam roll and warm up beforehand!

- Jump so that you’re crossing one foot over the other. 
- Jump into a squat while touching the center point between your feet on the ground with one hand while the other arm extends back. 
- Alternate feet and arms.

Crossover into Squat with Ground Touch

Push your knees out and bring your hips back while you squat down. Pulse at the bottom. Keep your core engaged and push up with your heels.

Banded Pulse Squat

Bring your hips back and make sure your back doesn’t round. Knees bend softly. Squeeze your glutes to come back to standing and thrust forward.

Banded Hip Hinges

Make sure knees form 90 degree angles. Push with your heels and squeeze your glutes to thrust up to full extension. Push knees out at the top.

Banded Hip Thrusts with Abduction

Lunge with your back leg so that you are forming 90 degrees at both knees. Keep core engaged and push with your front heel and squeeze your glutes to come back to standing. Reps are 12 on each side.

Banded Reverse Lunges

Sit up tall and push knees out as far as you can.

Banded Seated Abduction

Try to make sure you’re not rounding your back or rotating to one side. Bring your hips back and then squeeze your glutes and thrust forward to come back to standing. Reps are 10 on each side.

Banded Single Leg Deadlift

Keep one leg up and off the ground while the other is forming 90 degrees at the knee. Squeeze your glutes to come up to full extension.

Banded Single Leg Hip Thrusts

Do not do this if it causes you any sort of knee pain. 
Jump so that you are in a lunge position and then push off your front heel and jump into a lunge on the opposite side.

Jumping Lunges

At Home Lower Body

At Home Glutes

5 Minute Full Body Stretch

Ab Circuit

Upper Body

The single leg deadlifts to the rise may need to be modified as I could not really do 20 per rep

At Home Lower Body

Community

More workouts from Rosana Hernandez