Name: Playbook - Syd Bast - Week 1 Lower Body Strength
Uploaded: 2022-10-23T16:25:14.070Z
Duration: 45 min
Description: Week 1 Lower Body Strength

20 weeks pregnant!! I feel alive again!!! Thank yiy 🥰

Suha

Found you on TikTok many months ago and happy I did! Great workout to start.

Tina

Nayeli

It wasn’t too bad. Definitely out of shape, but the workout was great.

Lauryn Valdez

Wow!!! That was fantastic! I have lots of room for improvement and am excited to see change. 
Thanks Syd

Chrissy Orr

Best lower body workout I’ve done in a while. Really pushed me to my limits and was able to complete at the gym during peak times with minimal equipment 🙌🏻

Amanda Boer

Julia

Whew. Got started a week late as I am recovering from Covid. Had to do more modifications than I would have liked, but think did pretty good. Thanks for the motivation!!

Melanie

Thank you for your workouts! They have helped me tremendously in my pp journey! 🤌🏽

Taylor

Izzy 

Crushed me. Loved the variety but going to feel those pulses tomorrow!

DeeDee

Overall, it was great!  I’m sure I’ll be feeling it tomorrow. It would be helpful, though, if there was a list of suggested equipment for the particular workout so you can get everything ready before starting. 😊

Megan

Moves were great and definitely was a good workout but I was hoping for something more exciting. A video of the full workout would be more motivating and easier to follow.

WELCOME! Weeks 1 and 8 will serve as "benchmark" workouts meaning they will be exactly the same to allow you to see all the progress you have made during the 8 weeks! I recommend you keep track of the weights and/or modifications used to compare to your final week. 

I'll also encourage you to take before and after progress photos! Whether they are just for yourself or to share with our community, these photos are often super empowering to see the progress you have made even when you may not feel or see it throughout! 

This is a glute dominant lower body strength workout! If you are crunched for time, decrease each circuit by one round!

Equipment: 
Dumbbells
Mini Bands 
Bench or couch (can be modified to complete on the ground) 
Elevated surface (can use stacked books, a weight plate, foam pad)
Barbell  (can substitute dumbbell) 

Format: 
2 rounds: Glute Activation 
3 rounds: Circuit 1
3 rounds: Circuit 2
3 rounds: Circuit 3
2 rounds: Burnout! 

Rest as needed throughout.

Complete 15 reps on each side per round. 

To modify drop the weight and perform banded only or remove the band and perform with bodyweight only. Always the option to add a chair or stable surface nearby for support throughout the exercise. 

For an added challenge, increase that weight!

Curtsy Lunge + Banded Abduction

Complete 15 reps on each side per round .

To modify, remove the band.

For an added challenge, increase the band resistance

Form tip: Focus on keeping your back flat throughout this movement and engaging your core. As your leg extends back squeeze your glute and avoid hyperextending your low back.

Banded Kick Backs

Glute Activation

Complete 8 reps on each leg per round. 

To modify,  drop the weight and complete bodyweight only, or remove the elevated surface and complete standard step back lunges. Always the option to add a chair or stable surface to hold onto for balance throughout. 

For an added challenge, hold the weight in goblet position at your chest. 

Pregnancy modification: If you are having pelvic pain and/or single leg movements increase your pain/discomfort, substitute a standard goblet squat.

Deficit Step Back Lunge

Complete 30 seconds on each leg per round. 

To modify, add a chair or stable surface to hold onto and go at your own pace!

For an added challenge, hold a weight in goblet position at your chest throughout.

Wide (4) + Narrow (4) Lunge Pulse

LB Strength Circuit 1

If you do not have a bench, you can elevate your shoulders on a couch or perform a standard glute bridge lying on your back on the floor! If you do not have barbell accessibility, substitute a dumbbell! 

To modify, complete with a dumbbell on the hips or thighs or complete bodyweight only. 

For an added challenge, increase the weight or complete single leg! 

Pregnancy modification: keep the bar or weight below the waist on the upper thigh or eliminate the weight completely. Complete range of motion to comfort while maintaining core and glute engagement throughout.

BB Hip Lift + 3 sec Hold

If you do not have a bench, you can elevate your shoulders on a couch or perform a standard glute bridge lying on your back on the floor! 

To modify, remove the band.

For an added challenge compete single leg hip lifts.

Hip Lift + Banded Abduction

LB Strength Circuit 2

If you do not have a bench, you can elevate your back foot on a couch or any other stable surface. 

To modify, drop the weight and complete bodyweight only, or remove the rear elevation and complete a standard split squat. 

Standard split squat: begin in a half kneeling position on the ground and stand up, repeat this motion with control for reps. 

Form tip: tuck and squeeze your back glute while driving through your front heel throughout this exercise!

For an added challenge, increase the weight or add a calf raise at end range!

Loaded Bulgarian Split Squat

If you do not have a bench, you can substitute a chair or any other stable surface in your home. Alternatively, if you don’t have an elevated surface, substitute an alternating reverse lunge with a knee drive or hop! 

To modify, options for lower impact can be found here in the video!

1. Alternating Push Offs 
2. Alternating Step Ups 
3. Alternating Taps

For an added challenge, add a weight in goblet position at your chest. 

Pregnancy Modification: You should be able to complete this exercise (and any cardio related exercise) while holding a conversation. If you become breathless with any of these modifications, turn down your intensity to the next option!

Alternating Push Offs

LB Strength Circuit 3

To modify, drop the weight and perform bodyweight only, or add a chair or stable surface to hold on to throughout.

For an added challenge, increase the weight or add a squat jump!

Sumo Squat Pulses

To modify, complete the calf raise at the top of the motion after coming back up from the sumo squat. Always the option to add a chair or stable surface to hold on to throughout.

For an added challenge, add weight or a squat jump!

Sumo Squat to Toes

LB Burnout Finisher

Week 1 Lower Body Strength

Daily Dynamic Warm Up

360 Breathing!

found you on the playbook app, so happy i did. day 1 down!

Margot

Whew! Now the soreness of my arms can match the soreness of my legs!! Lol

Week 1 Upper Body Strength

Love the set up! The tabatas were crushers but great balance of that with taking my time for strength.

Week 1 Full Body Strength

A little behind cause the first leg workout hit my quads hard, but still going at it.

Week 1 Full Body HIIT

The pallof press/lateral steps are great.  But without a band a better alternative than holding a dumbbell I think should be given.  It's hard to feel the correct engagement when just holding the dumbbell.  Something more anti rotational, perhaps?    Otherwise very good!

Tricia

This was a lot easier than yesterday!!! But walking was difficult with all the sore muscles...  lol

Big fan. Nice and short for active recovery day. Not exercises I would normally think for abs but could feel them engaged.

Week 1 Core Circuit

Good workout but I switched to rep based for some of the strength sets. The time felt really fast for me to get through with good form. Tabatas had me panting and sweating!

That last super set was a burner! Great variety loved it!

Week 2 Lower Body Strength

Arms are feeling like jello!! Thank you for another good burn 🔥💪🏼

Hello shoulder raises + holds. Dead. Great exercises!

Week 2 Upper Body Strength

Just when I think there's gonna be one where I sweat less!!! Lol

That felt SO good! The movements kept me interested and engaged the whole way through. This is the first time I’ve enjoyed a workout outside of yoga for probably two years 🙌🏼

Week 1 Lower Body Strength

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