Name: Playbook - The Fit Green Goddess - LOWER BODY
Uploaded: 2023-04-01T11:08:04.565Z
Duration: 59 min
Description: LOWER BODY

For this workout, start by making friends with the foam roller. Get your hamstrings, quads, and especially those IT (iliotibial) bands.

Once you're done foam rolling, take a few minutes to do some bodyweight exercises that mimic the weighted exercises for today, for example, You'll do barbell glute bridges, but for your warm-up, you will lay on the floor without the barbell and do glue bridges. 

You will need:
kettlebells (a few different weights)
Bench
Barbell + squat rack
a sled or a box you can slide and pull
Stair Master or stairs
mini band


Send me a message if you have any questions!

Warm up with the following moves. do not add weight. each move is 20-25 reps
1. Fire Hydrants
2. Air squats

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Warm up

(Superset)
It seems like a lot of sets today, but you'll see that you are not doing a bunch of exercises. Focus on form and strive to go heavier with each round. Let's make the MOST impact in the LEAST amount of time!

1. Bulgarian Split Squat- Holding 1 kettlebell.  10 / 8 / 8 / 8 /6
2. Banded donkey kicks- 20 reps in all five sets

-Using a single kettlebell in the goblet position perform Bulgarian split squats - Repeat for time of reps

KB goblet bulgarian split squats

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

Round One

(Superset)

1. Barbell Box Squats- 12 / 10 / 8 / 8 / 8

2. Sled pull - weighted- length of your space

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- From a squatted position 
- Grab the sled and walk backward pulling the sled with you

Sled pull

Round Two

(Superset)

1. Barbell Hip Thrust: 10 /8 / 8 / 8 /6

2. Mini band Abductors: 30 reps all 5 sets

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

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

Abductor (mini band)

Round three

You’ll do the stair stepper or stair monster as I’d like to call it!!

STAIR STEPPER
2 MIN

WARM UP • LEVEL 9
1.5 MIN RIGHT SIDE

STEPPING • LEVEL 7
1.5 MIN LEFT SIDE

STEPPING • LEVEL7
1.5 MIN • LEVEL 7

1.5 MIN SKIP STEP

(SKIP ONE) • LEVEL 7

2 MIN
COOL DOWN • LEVEL 3

Cardio

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

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