Name: Playbook - Sam Gwaz - W2/D1 - lower
Uploaded: 2024-05-10T11:04:35.145Z
Duration: 60 min
Description: W2/D1 - lower

Evelyn

Kayla

Yet again another AMAZING lower body workout!! Can’t wait to officially sign up☺️

Erin

1. warm up 
2. 2x15, 1x10, 2x8 front squats
3. 4x8/8 (each side) assisted step ups (lean forward to engage your glutes!)
4. 4x8/8 (each side) bulgarians (lean forward and place the weight on the forward leg side for more glute engagement)
5. 3x20 hip thrust (squeeze at top!)
* can modify with dumbbells or bodyweight for all movements

30 seconds of each, repeat 2 rounds

jog in place
butt kicks 
yogi squat to hamstring stretch
side lunge
single leg rdl

*can swap first 2 movements for 5 min incline treadmill walk

LOWER BODY WARM UP

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Hold a dumbbell in opposite hand of your working leg and use the same side hand to hold on so something for support 
- Push through your heel to stand up
- Slowly step down and repeat 
- Work both sides

Dumbbell assisted step up

- Place one foot on the bench and move forward so the front knee is bent to 90 degrees
- Hold a dumbbell in your opposite hand (as forward leg) if you have poor hip mobility & same hand (as forward leg) for more glute engagement 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- 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

hold each for 60 seconds:

standing quad stretch 
seated hamstring stretch
hurdlers stretch
child’s pose

LOWER BODY STRETCH

W2/D1 - lower

Feels great to focus on my legs again! And I think
I can increase the weight! 😁

Mari

So excited to start this guide, loved this leg day ❤️

Katie

Sara Coop

W1/D1 - lower

Anna

*very* new to running and this was perfect!

Morgan

W1/D2 - run & core (optional)

This was a great upper body set, I’m beat! Phew!

🙌🏽 great upper body workout. The last superset burns so good!

But who is gonna brush my hair now that my arms are toast?!

Rebecca Lawrence

W1/D3 - upper

So good! I have never been fond of running but enjoying weaving these cardio days in throughout the week while listening to the Eras Tour set list on repeat 🎤🎶

Crab walks were a bit awk lol but can’t wait to improve!!

Perfect! Just what I felt like doing today 👍

Nicole Loewen

W1/D4 - run & core (optional)

Wow, this killed me! But I feel great! 😊

Alexandra

Great work out! Gets your heart rate up, muscles burning and super sweaty!

Shalana Brinkman

W1/D5 - full body 🔥

Christine

Tanika

W2/D2 - run & core (optional)

Nothing like delt Flys to make you feel humble

Jordan

I really didn’t think I was gonna make it through that last set but I did 🎉

W2/D3 - upper

W2/D4 - run & core (optional)

First workout back
After illness. Loved it and great to get back in the flow x

W2/D5 - full body 🔥

Killer workout for day 1 of 2024 🎉 happy new year girl!

All fun and games until that goblet squat finisher 😅

W3/D1 - lower

Izabella

So tough today. Really hot but loved it x

I need to switch it up and do core before run bc it was a struggle for me haha but I did it and I loved it!!

W3/D2 - run & core (optional)

Anna Kate Velasquez

Alex

Upper body is literally my favorite ❤️

W3/D3 - upper

I managed 25 minutes today and went uphill. Loved it x

W3/D4 - run & core (optional)

Damas93

W3/D5 - full body 🔥

Jelly legs! Those curtsy squats are the winner/hater of the day 😂

W4/D1 - lower

Love the core work. This was a tricky one x

harder than i thought! that first circuit 💀

W4/D2 - run & core (optional)

Omg brutal but loved it! Feeling so much stronger 💪🖤

W4/D3 - upper

W4/D4 - long run & core (optional)

This (thank goodness) went quick!! But 🫠

Tatiana

W4/D5 - full body 🔥

Not many exercises…but definetly still killer!

W5/D1 - lower

W5/D2 - run & core (optional)

Not sure I’ve ever been  that sweaty during upper body day lol

W5/D3 - upper

W5/D4 - run/walk (optional)

Happy I did this even though I didn’t feel like getting a work out in!

Melissa

W5/D5 - full body

6 weeks of hip thrusts and I still cry every time l. Even with an empty bar.

W2/D1 - lower

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