Name: Playbook - Sam Gwaz - W1/D3: lower body
Uploaded: 2024-05-10T11:03:14.345Z
Duration: 30 min
Description: W1/D3: lower 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

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

2. banded squat 3x20

3. banded squat jump 3x10

4. goblet squat 5x8-10

5. kickbacks 3x20/20

6. finisher: 3x
-10/10 bulgarian split squats
- 20 hip thrusts

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 with feet shoulder width apart, band above your knees
- 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

banded squats

- place a band above or below your knees
- Push your hips back and down as you lower to parallel, maintain tension out on the band
- Explode/jump up from the bottom of the squat
- Land softly

banded squat jumps

- 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

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

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

Dumbbell bulgarian split squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

finisher

W1/D3: 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

W1/D1: lower body

Ying 

Shianna

W1/D2: upper 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

Stephanie Raudenbush

W3/D1: lower body

W3/D2: upper body

kept weight light but dang that still got me goood

W1/D3: lower body

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