Name: Playbook - The Fit Green Goddess - Lower Body- Wednesday
Uploaded: 2023-04-01T11:08:04.638Z
Duration: 60 min
Description: Lower Body- Wednesday

Giovanna

For this workout you will need; 
a barbell with plates. light dumbbells 
A High box 
a squat rack 
a mini booty band or loop band
 a heavy kettlebell
 a super heavy dumbbell 
 a leg press machine 
 a medicine ball 
All reps in this workout are 8 to 12 reps except for the core section of the work out in that case you will follow as laid out.

Round one
1. Barbell back squats
2. Banded seat abduction leaning back
3. Dumbbell circles

- sit on bench with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

band abduction

- 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

- Hold the dumbbells in front of you with palms facing each other 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to over your head. 
- Move your arms out to your sides forming a circle
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell lateral / over head raise combo

round one

Round two
1. High step-ups gripping a barbell

2. Mini band donkey kicks on a bench

3. Kettlebell row in the tripod position

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

box step ups

- 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

- Stand in a staggered stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat

Kettlebell single arm row

round two

Round three
1. Goblet squat to reverse lunge on the left side first
2. Russian twist 
3. Goblet squat to reverse lunge on the right side
4. Russian twist

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up and then right into a reverse lunge

KB goblet squat to reverse lunge

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

round three

Lower Body- Wednesday

Leg day!

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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

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

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- Wednesday

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