Name: Playbook - Syd Bast - Week 5 Lower Body Strength
Uploaded: 2022-10-23T16:25:14.182Z
Duration: 35 min
Description: Week 5 Lower Body Strength

Hitting it all today: quads, glutes and hamstrings for this lower body strength day! Supersets for reps as detailed below. 

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



Format: 
3 rounds: Knee Dominant Single Leg
3 rounds: Knee Dominant 
3 rounds: Hip Dominant 
3 rounds: Hip Dominant Single Leg

Complete 10 reps on each leg per round. 

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!

Rear Foot Elevated Split Squat (RFESS)

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.

Split Squat Pulse (4) + Staggered Stance Pulse (4)

LB Strength Circuit 1

To modify, decrease or drop the weight or eliminate the heel elevation and complete a standard narrow squat. Always the option to add a chair or stable surface to hold onto throughout. 

For an added challenge, increase the weight or complete with a barbell.

Heels Elevated Narrow Squat

Complete 6 reps on each side per round. 

To modify, decrease or drop the weight and complete bodyweight only or decreased the height of the stepping surface. Always the option to add a chair or stable surface to hold onto throughout. 

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

Glute Loaded Step Up

To modify, eliminate the elevation and complete a standard glute bridge with both feet on the floor. 

For an added challenge add a weight on the hips/thighs or a mini band 4-6 inches above the knees. Alternatively, complete an elevated single leg glute bridge.

Feet Elevated Glute Bridge

LB Strength Circuit 2

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.

DB Single Leg RDL

Week 5 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

Melanie

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

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

Week 3 Lower Body Strength

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 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 5 Lower Body Strength

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