Name: Playbook - Tara Frost - W1/D2 Lower body power
Uploaded: 2022-01-03T15:06:35.566Z
Duration: 45 min
Description: W1/D2 Lower body power

Nicole

I love the app, for some reason tho the “mid jump squat” wasn’t showing for me but all the other exercises showed and boy was it tough! Today was my first day of working out again so it felt challenging but good!

Shelby

My ass has been kicked! Lmao. I’m sore from yesterday but it’s well worth it!

Amber

Lower Body Power:
3 sets x 15 reps (each side when necessary)
Circuit 1:
- Squat to Front Squat
- Mid Jump Squat
- Side Lunge (right)
- Side Lunge (left)
- Skater Power

Circuit 2:
- RDL Pop to Front Squat
- Skiiers
- Reverse Lunge Kick
- Swing

- Start with dumbbell in each hand 
- Press hips back and lower to parallel
- Extend your legs to come back up
- Curl the dumbbells up to shoulder height repeating the squat with the dumbbells now in front rack position

Squat to Front Squat

- Holding a single dumbbell in one hand
- Complete jump squats, gently tossing the dumbbell and catching it with the opposite hand

Mid Jump Squat

- Lowering to one side, keeping the opposite leg straight
- Reach parallel then extend your leg to come back up
- Complete desired reps then repeat on the opposite side

Side Lunge Left

Side Lunge Right

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Skater Power

Circuit 1

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
- Carefully curl the dumbbells up as you hop, lowering into a squat

RDL Pop to Front Squat

- Holding the dumbbells at your sides
- Gently swing the dumbbells forward and back as you sit back into a half squat and stand back up

Skiiers

- Holding a single dumbbell at your side
- Step back with the opposite leg
- Lower down until both ones are at 90 degrees
- Step back up and kick your leg forward
- Complete desired reps then repeat on the opposite side

Reverse Lunge Kick

- Hinge at the hips, bringing the dumbbell between your legs
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Swing

Circuit 2

W1/D2 Lower body power

Frankee Hopes

Alex

W1/D1 Full body

One of the best workouts I’ve had in a while! Thank you🤩!

W1/D3 Arms & abs

W1/D4 Full body power

Another great workout! Day 2 in a row for me! Thanks for keeping me consistent!

W1/D5 Lower body build

W2/D1 Full body

W2/D2 Lower body power

W2/D3 Arms & abs

This workout was amazing! I took a week off 2 weeks ago due to neck pain, and last week did only body weigh exercises. Man! Today was 🔥🔥🔥

W1/D2 Lower body power

Community

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