Name: Playbook - Sadielee Thomas - W4/D2 Week 4 Day 20 Total Lower Body
Uploaded: 2024-04-19T20:25:01.430Z
Duration: 25 min
Description: W4/D2 Week 4 Day 20 Total Lower Body

Freya MacCormack

Sadddiiieeee you’re trying to kill me 🫠😌 my legs are jello!

McKenna Molt

Maricarmen Garcia Peña

Oh wow, this really got me sweating 🥵🥵

Marija

Whew! Maybe starting to see some results?

Marie

This workout is designed to specifically target and strengthen the lower body. The client will perform seven different exercises in a circuit format, which means that they will move from one exercise to the next without any rest in between. The exercises included in this workout are carefully selected to target all the major muscle groups in the lower body, including the glutes, quads, hamstrings, and calves.

Each exercise will be performed for 30 seconds on 30 seconds off, providing an intense and challenging workout that will push the client's limits. The rest period between each exercise will allow them to recover slightly and prepare for the next exercise.

After completing all seven exercises, the client will rest for one minute before starting the next round. This will allow them to recover fully and prepare for the next set of exercises. The client will perform two total rounds, which will provide a full lower body workout that targets all the major muscle groups.

Overall, this workout is highly effective for building lower body strength and endurance. The combination of high-intensity intervals and short rest periods will help the client burn calories, build muscle, and improve their overall fitness level.

30 seconds work
30 seconds rest
3 rounds
1 minute rest between rounds

1. Stand with your feet shoulder-width apart and place a small elevated platform (such as a weight plate or a yoga block) under your heels. This will help to keep your heels elevated throughout the exercise.
2. Hold a dumbbell or kettlebell at chest height with both hands, keeping your elbows close to your body.
3. Engage your core muscles and keep your back straight.
4. Lower your body into a squat position by bending your knees and pushing your hips back, while keeping your heels elevated on the platform.
5. As you lower into the squat, keep your chest up and your weight in your heels.
6. Hold the squat position for a moment, then rise back up to standing position.
7. Repeat the movement, making sure to keep your core engaged and your back straight throughout the exercise.

Remember to start with a light weight and gradually increase as you become more comfortable with the movement. You can also modify this exercise by using a resistance band instead of a dumbbell or kettlebell, or by performing the squat without the elevated platform.

Elevated Heel Goblet Squat

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides.
2. Take a step backward with your right foot, lowering your body into a lunge position.
3. As you lower your body, bend both knees to a 90-degree angle with your right knee hovering just above the ground.
4. Keep your front knee aligned with your ankle and your back knee pointing down towards the ground.
5. Push through your left heel to return to the starting position.
6. Repeat the movement on the other side, taking a step back with your left foot and lowering your body into a lunge position.
7. Continue alternating legs for the desired number of repetitions.

Remember to keep your core engaged and your back straight throughout the exercise. Start with a light weight and gradually increase as you become more comfortable with the movement. You can also modify this exercise by performing the lunge without dumbbells, or by adding a bicep curl or shoulder press to the movement.

Dumbbell Alternating Reverse Lunge

1. Place a looped resistance band around your legs, just above your knees.
2. Stand with your feet shoulder-width apart and your knees slightly bent.
3. Take a step to the right with your right foot, pushing against the resistance of the band.
4. Bring your left foot to meet your right foot.
5. Take a step to the left with your left foot, pushing against the resistance of the band.
6. Bring your right foot to meet your left foot.
7. Continue stepping side to side for the desired number of repetitions.

Remember to keep your core engaged and your back straight throughout the exercise. Keep your knees slightly bent and your feet facing forward. You can adjust the resistance of the band by using a lighter or heavier band, or by positioning the band higher or lower on your legs. You can also modify this exercise by adding a squat or a jump to the movement.

Banded Side to Side Steps

1. Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides.
2. Take a step forward with your right foot, bending both knees to a 90-degree angle, with your right knee aligned with your ankle.
3. Keep your back straight and your core engaged throughout the movement.
4. Push through your right heel to return to the starting position.
5. Take a step forward with your left foot, bending both knees to a 90-degree angle, with your left knee aligned with your ankle.
6. Push through your left heel to return to the starting position.
7. Continue alternating legs for the desired number of repetitions.

Remember to keep your core engaged and your back straight throughout the exercise. Start with a light weight and gradually increase as you become more comfortable with the movement. You can also modify this exercise by performing the lunge without dumbbells, or by adding a bicep curl or shoulder press to the movement.

Alternating Lateral Lunge

1. Begin by lying on your side on the floor with your legs extended straight out.

2. Lift your top leg a few inches while keeping it straight and placed on top of your bottom leg.

3. Slowly lift your bottom leg off the floor while keeping it straight and perpendicular to your torso.

4. Hold the lift for a few seconds, then lower your leg back down to the starting position.

5. Repeat this movement for 8-12 repetitions on one side and then switch to the other side.


-Keep your core engaged throughout the exercise to maintain proper form.
-Use a yoga mat or towel under your hip for added comfort. 
- The inner thigh lift can also be done with an ankle weight for increased resistance.

Lying Inner Thigh Leg Lift

Lying on back ballet leg crosses is a great exercise for toning and strengthening the lower body, particularly the inner thighs. Here are the steps to perform this exercise:

1. Lie down on your back on a yoga mat or exercise mat.
2. Extend your arms out to the sides with your palms facing down.
3. Bend your knees and place your feet flat on the mat, keeping your feet hip-width apart.
4. Lift your feet off the mat, keeping your knees bent. Your shins should be parallel to the mat.
5. Inhale and cross your right ankle over your left ankle, making sure to flex your feet.
6. Exhale and uncross your ankles, returning to the starting position.
7. Inhale and cross your left ankle over your right ankle, again making sure to flex your feet.
8. Exhale and uncross your ankles, returning to the starting position.
9. Continue crossing and uncrossing your ankles for 1-2 minutes, or until you feel fatigued.
10. Once you have finished the exercise, lower your feet back down to the mat and rest for a few seconds before moving on to the next exercise.

Tips for performing lying on back ballet leg crosses:

- Keep your shoulders and neck relaxed throughout the exercise.
- Engage your core muscles to help stabilize your body and prevent your lower back from arching.
- Make sure to flex your feet as you cross your ankles to engage your inner thigh muscles.
- Start with a slow and controlled movement, gradually picking up the pace as you become more comfortable with the exercise.

Lying Leg Ballet Crosses

1. Stand with your feet slightly wider than shoulder-width apart and point your toes outwards at a 45-degree angle.

2. Lower your body down into a squat position, making sure to keep your chest lifted and your back straight.

3. At the bottom of the squat, pause for a second, and then press through your heels to rise up into standing position.

4. Once you are standing, rise up onto the balls of your feet to perform a calf raise. Hold this position for a second.

5. Lower your heels back down to the floor and return to the starting position.

6. Repeat the entire sequence for 8-12 repetitions, or as many as you can comfortably perform.

Tips:
-As you squat down, make sure your knees are tracking over your toes and not caving inward.
-Keep your core engaged throughout the exercise to maintain proper form.
-Use a mirror to check your form and make sure your back remains straight during the exercise.

Pilé Squat x Calf Raise

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

1. Lie on your back with your knees bent and your feet flat on the ground.

2. Extend your right leg straight up towards the ceiling, keeping your left foot flat on the ground.

3. Lift your hips off the ground, squeezing your glutes and hamstrings.

4. As you lift your hips, bring your left elbow towards your right knee, crunching your abs and obliques.

5. Lower your hips and elbow back down to the ground.

6. Repeat the exercise for the desired number of reps or time.

7. Switch legs and perform the exercise with your left leg extended and your right elbow crossing over to your left knee.

8. To make the exercise more challenging, you can hold a weight in your hand, lift your hips higher, or perform more reps.

9. Always listen to your body and stop if you feel any pain or discomfort.

Single Leg Glute Bridge with Cross Crunch

1. Start by standing with your feet wider than shoulder-width apart, toes turned outwards at a 45-degree angle. Hold your arms out in front of your body for balance.

2. Lower your body down into a Sumo Squat position by bending your knees and pushing your hips back. Make sure to keep your knees tracking over your toes and not caving inward. Your thighs should be parallel to the ground.

3. Hold this static squat position for the duration of the exercise.

4. Begin by rising up onto the ball of your left foot, lifting your left heel off the ground to perform a calf raise. Hold this position for a second, then lower your left heel back down to the ground.

5. Repeat the calf raise with your right leg, alternating back and forth between your left and right leg for a total of 8-12 repetitions on each side.

6. Continue to hold the static squat position throughout the exercise.

7. When you are finished with the calf raises, rise back up into standing position by straightening your legs.

Tips:
-As you perform the calf raises, make sure to keep your core engaged and your hips stable.
-Make sure your toes are turned outwards at a 45-degree angle to properly engage your inner thigh muscles during the Sumo Squat. 
-This exercise can be done with or without weights, depending on your fitness level and goals.

Static Sumo Squat x Alternating Calf Raises

Total Lower Body

W4/D2 Week 4 Day 20 Total Lower Body

Tiffany

Diana

Thanks for explaining what exactly the program entails and how it will work! 🙌🏼

Monika

W1/D1 START HERE - About Program

It was unclear how it works with the time and timer should have a 30sec interval. 

If stopping every 30 does not seem challenging at all. But let’s see if the program gets harder through time

Joelle

So good! Loving the low impact for my hormone health while still feeling the intensity.

Melissa

W1/D1 Week 1 Day 1 Full Body

Athena Smith

The instructions for the scissor/cross-at-the-shins leg exercise was a bit confusing. The instructions say to keep legs bent and parallel to the floor, but the video shows the legs completely perpendicular to the floor bending at the hips. I wasn’t sure which one to follow. Maybe I misread the instructions?

Kevyn

W1/D2 Week 1 Day 2 Total Lower Body

The timer doesn’t work. It’s confusing to understand if it’s 30sec on 30sec repeat before moving to the next exercise or not. One way is a 14min workout. The other is a 28min.

Jessi

Kristen

Rita Fernandes

W1/D3 Week 1 Day 3 Arms & Abs

That one is going to burn so good! Loved it!

Shayla

😪 Day 4 check in. 
Heart rate up and such a good switch up

Farrah

W1/D4 Week 1 Day 4 Full Body

Hard!!! Can’t wait to be able to hold the planks the whole time.

Day 5 🫡 Loved the glute kickback crossover ❤️‍🔥

Would love recommendations and options for if we don’t have access to props such as bands!

W1/D5 Week 1 Day 5 Booty & Abs

Really enjoyable, and I could feel the burn on my abs!

Abigail

W1/D6 Week 1 Day 6 Full Body

Week 2 & mid workout I text my partner I’m so glad I came to this workout ❤️‍🔥

Awesome! Those ski jump things looked simple but holy moly did it get my heart rate up!

Candace

Genuinely confused on the structure of this program. I feel frustrated that I don’t know for certain that I’m following it accurately. The instructions are really unclear to me because there’s mention of moving from one movement to the next with no rest, but then also taking 30 seconds off between movements. Also, unsure about whether to do each movement 2 times per round, or just once. I wish there was better descriptions

Alex

W2/D1 Week 2 Day 7 Full Body

Week 2 Day 2 done! 
The Goblet Squats were my favorite- noticing some slight definition in my calf’s and inner thighs

I’m sweating really hard after this one

Mana

W2/D2 Week 2 Day 8 Total Lower Body

Love the feeling of push-ups getting easier! ❤️‍🔥

Loved it! Feeling the effects in my arms and abs!

W2/D3 Week 2 Day 9 Arms & Abs

Felt like I could really commit to what I was doing for the first time. Pretty nice feeling.

My favorite one so far! Kept my heartbeat up. Feels good!

Taylor

Samala

W2/D4 Week 2 Day 10 Full Body

This workout was so much fun and so effective!

Francesca

Kellie

W2/D5 Week 2 Day 11 Booty & Abs

I am loving these workouts! I am feeling so fit and strong!

Loving these workouts so much. They’re efficient. Clear instructions. Beautiful, strong, inspiring instructor!

Moriah

W2/D6 Week 2 Day 12 Full Body

One of the best of the full body workouts so far!

Mallory

W3/D1 Week 3 Day 13 Full Body

That was intense!  I had to modify the single leg glute bridge but still felt it. Fantastic workout!!  🔥🔥🔥🔥🔥

W3/D2 Week 3 Day 14 Total Lower Body

Awesome workout. Wish there was a nutrition plan or ideas to go with it.

Ashley

I was dying but I feel so much stronger!  I can’t believe the strength I’ve already built!!

W3/D3 Week 3 Day 15 Arms & Abs

Tatum

Carley

W3/D4 Week 3 Day 16 Full Body

Sadly the last move is a tough one for me to get 🥴

Heather

I loved these exercises! I can feel my strength improving!

Love these workouts! I’m 5 months postpartum and noticing a difference in my core strength 💪

Emma

W3/D5 Week 3 Day 17 Booty & Abs

Great workout today. My abs are on fire👌

Gracie

W3/D6 Week 3 Day 18 Full Body

W4/D1 Week 4 Day 19 Full Body

On fire! These workouts we making me feel so fit and strong! 🔥🥳

Hailey

You know you’re doing something right when you make someone like me who hates doing arm workouts actually enjoy it and feel stronger each day. Giving me the motivation to get stronger and carry my son for as long as I can.

Alexis

W4/D3 Week 4 Day 21 Arms & Abs

Such a good one! Was sweating the whole time

It’s so exciting to track your progress in just a few weeks. When I started I couldn’t do some of these moves for the full time! 🔥🔥🔥

Best full body by far!! Great set of exercises!!!!!

W4/D4 Week 4 Day 22 Full Body

Jorgan

W4/D5 Week 4 Day 23 Booty & Abs

Makayla

Anna

W4/D6 Week 4 Day 24 Full Body

Sweating like mad (in the best possible way!). 🔥

Tara

Long… wish they were a little shorter : / might go back to the 15’s but worried I won’t see growth :’(

W5/D1 Week 5 Day 25 Full Body

Gris

W5/D2 Week 5 Day 26 Total Lower Body

Caila

W5/D3 Week 5 Day 27 Arms & Abs

My favorite one so far! Burned the whole time

Sad today. Working on a holiday while fam is at the beach. This cheered me up a little. ❤️

W5/D4 Week 5 Day 28 Full Body

Love how strong I feel after doing these workouts for the past couple weeks! So amazing!

Whitney

W5/D5 Week 5 Day 29 Booty & Abs

Felt the burn the whole time! Loved this one

I really enjoyed this combination of moves!

W5/D6 Week 5 Day 30 Full Body

I love these full body workouts! Keeps me feeling strong

Really enjoyed that workout! Feeling so strong and healthy! 🤗🔥

W6/D1 Week 6 Day 31 Full Body

Feeling so fit and strong with these workouts! 🤗

Dripping today 😰 still can't do the flute bridge with a cross. I keep thinking I'm gonna get the muscle for it but it's so hard!!

W6/D2 Week 6 Day 32 Total Lower Body

Tough to get back at it, but gotta get back in the game!!!

W6/D3 Week 6 Day 33 Arms & Abs

Feeling so fit and strong! And my abs are really starting to show! 😍😍😍

W6/D4 Week 6 Day 34 Full Body

This one had me dripping sweat. Love this program!

W6/D5 Week 6 Day 35 Booty & Abs

Late in the day which I hate but I got it done! ✅

W6/D6 Week 6 Day 36 Full Body

Going from 30-45 seconds is killer! Feels good to test my limits. Definitely felt the burn! 🔥

I love all of the workouts so much! I haven’t felt this fit before! 😍

45 seconds on, 15 off is a killer!! You know how to bring it Sadie! 💪🏼

W7/D1 Week 7 Day 37 Full Body

I love this workout! By far my favorite 🙌

Alyssa

W7/D2 Week 7 Day 38 Total Lower Body

These workouts are helping me to unlock my full fitness potential! Thank you! 🌟🌟🌟

I can feel the difference in my body! Love this program. This workout was fire 🔥

W7/D3 Week 7 Day 39 Arms & Abs

W7/D4 Week 7 Day 40 Full Body

These workouts make me feel so fit and strong! 🙏🏻💪🏻

W7/D5 Week 7 Day 41 Booty & Abs

W7/D6 Week 7 Day 42 Full Body

I look forward to these workouts and enjoy them so much! 💪🏻🌟

Jessica Evans

W8/D1 Week 8 Day 43 Full Body

I love these workouts so much! They have taken my fitness to a whole new level! ✨🙏🏻

are these workouts 3 circuits or 2? in the summary they say 2, but i see a counter up top that says 3? please confirm!

Sharon

W8/D2 Week 8 Day 44 Total Lower Body

W8/D3 Week 8 Day 45 Arms & Abs

Feeling so strong and love how visible my abs are now!

W8/D4 Week 8 Day 46 Full Body

This one of my favourite workouts so far! All of the movements felt so satisfying! 🌟

W8/D5 Week 8 Day 47 Booty & Abs

Amazing workout! I’m so sad that this series is finished! I’ve made so much progress since starting this!

W4/D2 Week 4 Day 20 Total Lower Body

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