Name: Playbook - Syd Bast - Week 3 Lower Body Strength
Uploaded: 2022-10-23T16:25:14.123Z
Duration: 45 min
Description: Week 3 Lower Body Strength

40 on that last one was more than I could do. Kicking my butt once again!!

Melanie

A lower body strength workout that targets the larger muscle groups (quads, glutes, and hamstrings) while encouraging stabilization through the smaller accessory muscles with a touch of cardio flare!

If you're crunched for time, decrease each circuit by one round! 

Equipment: 
Mini Band 
Dumbbells
Small elevated surface (stacked books, a weight plate, or foam pad)
Bench, couch or other stable elevated surface

Format: 
2 rounds: Glute Activation & Plyos 
3 rounds: Exercise 1, rest as needed throughout 
3 rounds: Circuit 1, complete both exercises then take 45s rest between rounds 
3 rounds: Exercise 2, rest as needed throughout 
3 rounds: Circuit 2, complete both exercises then take 45s rest between rounds

Complete 15 reps on each side per round. 

To modify, eliminate one or both of the bands. Always the option to add a chair or stable surface for support throughout. 

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

Banded Diagonal Step Backs

To modify, eliminate the jump and complete a bodyweight squat to over head reach. Always the option to add a chair or stable surface for support throughout. 

For an added challenge, pick up the pace or hold a weight in goblet position at the chest.

Plyo Squat Jumps

Plyo + Glute Activation

Complete 10 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 Reverse Lunge

Complete 10 reps on each side per round. 

To modify, decrease or drop the weight. Always the option to add a chair or stable surface to hold onto for balance throughout. 

For an added challenge, increase the weight, hold dumbbells in both hands or complete with a barbell.

Single Leg RDL

To modify, decrease the weight or eliminate the heel elevation. Always the option to add a chair or stable surface to hold onto for balance throughout. 

For an added challenge, increase the weight or hold two dumbbells in a front rack position at the shoulders.

Heels Elevated Narrow Squat

LB Strength Circuit 1

To modify, decrease or drop the weight or remove the band.

For an added challenge, increase the weight or compete single leg hip lifts.

Hip Lift + Abduction

To modify, decrease the weight or substitute with a banded pull through. 

For an added challenge, increase the weight and pick up the pace. 

Form tip: keep only a slight bend in the knees and focus on hinging at the hips pushing your bottom back then snapping the hips forward. Let your head and neck follow the movement by tracking to the floor with your eyes as you bend forward so as to keep your spine in alignment.

KB (Dumbbell) Swings

Complete 20 reps on each side per round for a total of 40. 

To modify, substitute the jump for an alternating lunge jack by coming to a standing position in between lunge jumps or eliminate the jump altogether and complete alternating forward lunges. Always the option to add a chair or stable surface to hold onto for balance throughout. 

For an added challenge, hold a weight in goblet position at the chest and increase the pace! 

Pregnancy modification: Use the modifications above and TAKE BREAKS AS NEEDED (as you can see I did in this video) :) If you cannot talk throughout this movement, you are pushing yourself too hard. If single leg movements cause pelvic pain/discomfort substitute for a squat jack or air squat!

Alt Lunge Jumps

LB Strength Circuit 2

Week 3 Lower Body Strength

Daily Dynamic Warm Up

360 Breathing!

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

Week 1 Lower Body Strength

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.

DeeDee

Week 1 Full Body Strength

Chrissy Orr

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

Izzy 

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 🔥💪🏼

Taylor

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 🙌🏼

Hannah

Week 2 Full Body Strength

Nicole

Week 2 Full Body HIIT

Week 2 Core Circuit

Love this upper body! One of the best home uppers I've ever done!

Week 3 Upper Body Strength

Danielle

I don’t think I’ve ever sweat so much before I found your workouts 🤣

Janine

Week 3 Full Body Strength

Week 3 Full Body HIIT

This was surprisingly hard! Felt so good at the end, though💥

Week 3 Core Circuit

Don’t love the stuff done from the knees!

So good! Not sure my form was correct on the knee one! My knee caps kept cracking😅 any thoughts

Week 4 Lower Body Strength

Week 4 Upper Body Strength

Week 4 Full Body Strength

Week 4 Full Body HIIT

Week 4 Core Circuit

Week 5 Lower Body Strength

Week 5 Upper Body Strength

Week 5 Full Body Strength

This one definitely got my heart rate up!

Week 5 Full Body HIIT

Week 5 Core Circuit

So good! Can’t remember which one but one of the exercises was set to 10 s instead of ten reps each direction:)

Week 3 Lower Body Strength

Community

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