Name: Playbook - Sami Bossert - Abs & Lower Body - Home - 45 minutes
Uploaded: 2023-03-01T18:04:10.445Z
Duration: 45 min
Description: Abs & Lower Body - Home - 45 minutes

Minimal as far as equipment goes, but DO NOT underestimate this workout. I was a sweaty mess at the end 😅

Lauren Braxton

Michael

Great movement enjoyed the abs and lower body together

Julie G 

Workout kicked my ass in a good way, as a former gymnast I needed this.

Megan

Samantha

This one was such a great workout with minimal equipment! I love using the stability ball for so many reasons! Most important ones are I find I engage and best control my core (inner core too)! There’s a lot of control and stability needed for some of these moves! 
A few may take some practice but don’t let that stop you from rocking out this workout! You can thank me later!! 


EQUIPMENT: 
• Dumbbells 
• Stability Ball

Double Squat with Goodmorning - Stability Ball

• Lift stability ball over head 
• As you push one leg back into a backward lunge, bring the ball down in front of your chest with straight arms and twist across your front leg 
• Keep core engaged and shoulders down 
• Don’t forget the other side!

Backward Lunge with Crossbody Twist

Warm up

• Wide foot stance 
• Raise stability ball over head, core engaged 
• Bend one knee as you lean over to that side, lower and twist the stability ball across your body
• Press yourself back up and straightening your leg, ball lifts back up over your head
• Repeat on other side

Stability Ball Wood-chop Lateral Lunge

Stability Ball Single Leg Deadlift (Glute Focused)

• Place elbows on stability ball 
• Position yourself in a plank position, elbows directly under shoulders 
• Keep core engaged and entire body straight - avoid over arching or under arching 
• HOLD

Stability Ball Elbow Plank

Circuit 1

• Stabilize yourself on one leg, with bent knee 
• Other leg will be bent and lifted up behind you
• Hold dumbbell near leg that’s stabilized on the ground, other hand holding onto some sort of support 
• As you hinge at your hips (bent forward and press hips back), keep your knees bent
• Keep back straight, core engaged 
• Lift your upper body back up as you pull your hips forward and keep squeezing your glutes 
• Don’t forget other side ! **

Single Leg Deadlift - Glute Focused

Stability Ball Plank

• Lay on your back, heels resting on top of stability ball with bent knees, arms out to your sides to assist with stability 
• Lift your hips up off the ground, squeeze your glutes and straighten your legs out, heels should still be on the stability ball 
• Keeping your glutes squeezed as you pull your heels back in toward your butt (still on the ball), you’ll feel your hamstring contracting here! 

TIP: the wider your arms are out to your sides, the more stability they’ll provide

Swiss Ball Roll In

Circuit 2

• Hold onto stable surface with 1 hand
• On that same side, place your shin on the top of the stability ball - behind you, other leg standing with bent knee 
• Instead of hinging at your hips and leaning your upper body forward, you’ll glide your back leg back on the ball to push it away from you and you’ll simply lower your body down vertically toward the floor. You should feel your front leg (hamstring and quad) and a nice stretch in your other leg 
• Hold the dumbbell on your shoulder on the same side as your stable leg 
• Don’t forget other side !

Stability Ball Single Leg Deadlift (hamstring focused)

Stability Ball Jumping Lunge

Abs & Lower Body - Home - 45 minutes

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Pure death! Haha! Those land mine exercise 👌🏻

Kate

This was fireeeeeeeeee, my God I'm shaking, I felt my muscle on all levels lol. I’m not sure why the app move to how can we improve, I wanted to continue to 5 stars

Hannah

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tabitha

I wish my glutes looked like this all of the time 🤪 holy pump 🍑👏🏻

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Tried this in prep for the new challenge ! I’m excited 😆

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It was great the hip thrusts hurt I need to buy a cushion

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Finally figured out how to go from circuit to circuit! Yay me!!!

Challenging and I felt it exactly where I should have

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DED — love this workout set, my go-to leg day!

zoë

One of my new favorites! First time using landmine and I loved it!

Leah

I’m totally going to be sore tomorrow 🥵

Abs & Lower Body - Home - 45 minutes

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