Name: Playbook - The Fit Green Goddess - LOWER BODY
Uploaded: 2023-04-01T11:08:04.575Z
Duration: 45 min
Description: LOWER BODY

Hey Tribe! Today we will work those strong-fit legs! I did this workout at home, but most of the stuff you need will be at the gym unless you modify it. Below, you will see modifications.  Check to see what ya have so you know where to crush this workout!

You will need:
Barbell + Plates (Modifywith  super heavy dumbbells)
Stability Ball
1 Moderate dumbbell (15 lbs- 20 lbs.)
1 Heavy Dumbbell (25-30 lbs)
Heavy mini loop band (red or blue )
Box or Bench (modify with stairs)
Treadmill or stairs (home or gym)

All sets are Tri sets- 3 back-to-back moves
Rep range is 10 / 8 / 6 reps which means using heavier weights that start to get you by the 6th or 7th rep. 
Focus on mind-muscle connection and FORM!

Start with 5 minutes on the treadmill....

1. Wide stance Back squat 10 /8 /6 reps
2. Barbell deadlift 10 /8 /6 reps
3. Hamstring Ball Roll ins 15 reps all three sets

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

Round One

STart with Jump Squats- 10 reps in all three rounds
1. DB Goblet Squat- 10 /8 /6 reps
2. Hip banded dumbbell RDL in kickstand 10 reps all three rounds
3. Abductors (with mini band) 20 reps each leg all three rounds

- Hold 1 weight up by your face
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

- Place a band around your hips and anchored behind you, step forward adding resistance to the band
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Hip banded dumbbell RDL (in kickstand position)

- Keeping your feet aligned with your knees 
- Push out your legs against the mini band 
- Ensure your movement against the resistance is smooth and controlled

Abductors (mini band)

Round Two

Start with Box Jumps- 10 reps in all three rounds

1. Knees to low squat with a dumbbell- 16 reps / 8 reps on each leg
2. Single glute bridge- 8 reps all three rounds
3. Fire hydrants with the mini band- 20 reps each leg all three rounds

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Begin in a kneeling position
- Walk your feet up into a slow squat position
- Walk your feet back down to kneeling
- Switching your lead leg each rep (up, up, down, down)

Knees to squat with dumbbell

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants (with mini band)

Round Three

LOWER BODY

Leg day!

Legs at home

Moving it Monday

Tighten up Thursday!Leg day

Mary

Glutes + Hams

Lower Body (Glutes)

I almost skipped the conditioning round and ran but so glad I did it. I’m exhausted! Great workout.

Lower body (1h)

LOWER BODY #2- Quads + Hams

Legs

I thought it wasn’t going to be enough so I threw in a 3 mile warmup. I was wrong - it kicked my ass. Loved it.

Glutes quads hams

Legs + Tread

Giovanna

Loved the work out. The timing was perfect. I was able to do some cardio (tennis) beforehand which rounded everything out nicely. Good combination of legs and conditioning.

Legs Core Conditioning

Thursday- leg day!

Lower Body- Monday

Lower Body- Wednesday

Big Leg Day!!

Loved it! Tried the abductors with a glute bridge and seated. Seated was definitely harder. Also I don’t think I have ever done those frog exercises - next time I won’t wear a tennis skirt! 😳

LOWER BODY

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