Name: Playbook - Sam Gwaz - W1/D1: lower body
Uploaded: 2024-05-10T11:03:14.038Z
Duration: 30 min
Description: W1/D1: lower body

I love that I can add my reps and weight right in the workout!

Hallie

Back from a broken foot in December and these 30 minute workouts are just perfect to get me back in groove!

Lacey

Jenn

I needed a quick lower body workout. This was perfect. Thank you!

Caitlin

Wowww its a really good start for the day 🫶🏼

Ying 

Excited to start this journey! Day one done!

Lauren

Stephanie Raudenbush

Tatiana

harder than it looked!!! went heavy on those deadlifts 🔥🔥

1. warm up: 5x
-30 second walk
-30 second jog

2. dumbbell sumo squat 20. 15, 10, 8

3. barbell reverse alt lunge 3x12

4. deadlift 4x8

5. single leg hip thrust 3x15

conversations pace, elbows bent, moving from yiur shoulder joint, lean slightly forward

on a treadmill or outside, walk forward at a comfortable space keeping your arms active at your sides

walk

general warm up

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

W1/D1: lower body

Shianna

W1/D2: upper body

Love the run/jog warm up. As someone who hates running, this was a smart way to get the blood pumping and not hate running.

KIMBA

Brittany

W1/D3: lower body

W1/D4: upper body

W1/D5: conditioning

W2/D1: lower body

W2/D2: upper body

W2/D5: conditioning

W2/D3: lower body

bss always feel like a personal offense. 5 stars lok

W3/D1: lower body

W3/D2: upper body

kept weight light but dang that still got me goood

W1/D1: lower body

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