Name: Playbook - Tara Frost - W2/D5 Lower body & abs
Uploaded: 2022-01-03T15:06:35.607Z
Duration: 45 min
Description: W2/D5 Lower body & abs

Lower Body & Abs:
3 sets x 15 reps (each side when necessary)
Circuit 1:
- Crunch In to Lift (right)
- Crunch In to Lift (left)
- Good Morning Narrow Wide
- Lateral Squat to Lift (right)
- Lateral Squat to Lift (left)
- Drop Low on Toes

Circuit 2:
- Side Lunge 45 to Regular (right)
- Side Lunge 45 to Regular (left)
- Good Morning to Reverse Lunge
- Fire Hydrant to Lift (right)
- Fire Hydrant to Lift (left)
- Glute Bridge March

- Positioned on one side, knee and hand supported
- Crunch your elbow and knee together in front of your body 2x
- Raise and lower your top leg 2x 
- Complete desired reps then repeat on the opposite side

Crunch in to lift Right

Crunch in to lift Left

- Stand with your feet wide
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position, step your feet narrow and repeat
- Working back and forth

Good Morning Narrow and Wide

- Step laterally Sitting your hips back and down into a squat
- Step back together
- Lift and lower your leg laterally
- Complete desired reps then repeat on the opposite side

Lateral Squat to Lift Right

Lateral Squat to Lift Left

- Lifted up onto your toes, arms extended overhead
- Sit your hips back and down lowering your glutes to your heels
- Stand back up to starting position

Drop Low on Toes

Circuit 1

- Stepping back to a 45 degree angle, lowering into a lunge
- As you rise move your foot to the side and lower to parallel
- Step your feet together and complete one squat
- Complete desired reps then repeat on the opposite side

Side Lunge 45 to Regular [Right]

Side Lunge 45 to Regular [Left]

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position 
- Step one leg back and lower until both knees are at 90 degrees 
- Stand back up to starting position and repeat the entire sequence stepping back with the opposite leg

Good Morning to Reverse Lunge

- Positioned on your hands and knees
- Keeping your knee bent, lift your leg away from your midline
- Lower back to starting then kick the same leg back, lifting your heel toward the ceiling
- Complete desired reps then repeat on the opposite side

Fire Hydrant to Lift [Right]

Fire Hydrant to Lift [Left]

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- March your feet

Glute Bridge March

Circuit 2

W2/D5 Lower body & abs

Frankee Hopes

Alex

Nicole

W1/D1 Full body

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

W1/D2 Lower body power

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 🔥🔥🔥

W2/D5 Lower body & abs

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