Name: Playbook - Sarati BODY - W3/D2 Lower Body🦵
Uploaded: 2021-12-21T17:02:46.511Z
Duration: 45 min
Description: W3/D2 Lower Body🦵

Fellicia

Chelsea

Leeza Mihalyo

Rahmeh

First workout of the new year and it got me hurtin! Best feeling!

Mallory

Quincy

Definitely getting better by the day! 🔥

Suemi

My boyfriend did this with me and I’ve never heard him complain so much. Lol

Stephanie

It was great! Do you have any exercises for the inner thigh?

Staci Tucker

Marney

- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pulse 4 times at parallel position, then extend your legs to come back up

Squat pulses

- Start on all fours 
- Knees and hands on the floor  with your core engaged and back flat
- Raise one knee out to the side (like a dog peeing on a fire hydrant).
- Only go as far as you can without rotating at the hips or spine

Fire hydrants on right leg

Fire hydrants on left leg

- Begin with a dumbbell in each hand
- Elevate one foot and move forward a few inches
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Split squats on right leg

Split squats on left leg

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
-Repeating the sequence on the opposite side

Side lunges

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

One leg glute bridge right

One leg glute bridge left

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump squats

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Lunge step ups

- 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

Goblet squats

- Begin with a dumbbell in one hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you
- Lift dumbbell back up while bringing your hips forward to starting position

One leg deadlifts right

One leg deadlifts left

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Leg Circuit 3x

W3/D2 Lower Body🦵

Serena

Finally getting back into after stopping for a while - just as good as I remember :)!

Tash

Victoria

W1/D1 Full Body🏃‍♀️

Erin Leovy

Marlen

W1/D2 Lower Body🦵

Traci Milbrand

I would appreciate some guiding in what “one rep” means when it comes to exercise’s that includes several movements 😄

W1/D3 Upper Body💪

Did it with resistance bands for the first time. Really felt the burn! 🔥 :)

Abigail

Mawaddah

W1/D4 Stretch & Stability🙆‍♀️🧘‍♀️

… I ….AM…..DEAD 🥵 in a good way 💪🏼

Amber

W1/D5 Cardio Push🔥

Greta

W1/D6 Full Body Burn💥

Abrar

Matthew

Lori

W1/D7 REST DAY!!😴

W2/D1 Full Body🏃‍♀️

I feel like more legs is burning 🔥 Best Saturday is as leg day 🦵🏻❤️🔥

Bella Uzdenova

W2/D2 Lower Body🦵

Dripping in sweat three moves in but I feel amazing and so much stronger, both mentally and physically than when I started!! 💪🏼🔥

W3/D2 Lower Body🦵

Community

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