Name: Playbook - Tara Frost - W4/D2 Lower body power
Uploaded: 2022-01-03T15:06:35.644Z
Duration: 45 min
Description: W4/D2 Lower body power

Lower Body Power:
3 sets x 15 reps (each side when necessary)
Circuit 1:
- Lateral Squat to Front Squat (right)
- Lateral Squat to Front Squat (left)
- Side Lunge/ Squat/ Knee Up (right)
- Side Lunge/ Squat/ Knee Up (left)
- Swing to Tap Combo
- Pulse 2x Jump Squat

Circuit 2:
- Squat Swing to Lunge
- Mid Skater
- Side Squat Out (right)
- Side Squat Out (left)
- Front Kick

- Begin with your feet close together
- Step laterally and lower into a squat
- As your rise curl the dumbbells up toward your shoulders
- Lower down into a narrow stance squat 
- Repeating the entire sequence

Lateral Squat to Front Squat Right

Lateral Squat to Front Squat Left

Side Lunge Squat Knee Up [Right]

Side Lunge Squat Knee Up [Left]

- Hinge at the hips, bringing the dumbbell between your legs
- Drive your hips forward
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height
- Jack your feet in and out

Swing Tap Combo

- Sit your hips back and down to parallel
- Pulse 2x before jumping 
- Landing softly

Pulse 2x Jump Squat

Circuit 1

- 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 heights your step back and lower into a reverse lunge
- Complete desired reps then repeat on the opposite side

Squat Swing into Lunge

- Holding a single dumbbell forward of the body, weight in one leg and the opposite leg out to the side
- Gently toss the dumbbell catching it with the opposite hand as you switch your legs to the opposite side
- Working back and forth

Mid Skater

- Hold dumbbells at the shoulders
- Step your foot out to the side
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up to starting position
- Complete desired reps then repeat on the opposite side

Side Squat Out [Right]

Side Squat Out [Left]

- Keeping your chest up, sit your hips back and down to parallel
- As you rise to standing, kick one leg forward
- Repeating the entire sequence kicking the opposite leg
- Working back and forth

Front Kick

Circuit 2

W4/D2 Lower body power

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 🔥🔥🔥

W4/D2 Lower body power

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