Name: Playbook - Tire Trained - 5-10-15: Lower Body
Uploaded: 2024-04-03T03:25:49.993Z
Duration: 45 min
Description: 5-10-15: Lower Body

Julianne

Lesley Gent

Burner for sure🔥 and I can document progress now!

Megan

catch us walking funny later 😂 

Love- AK + Megan 🤍

Alyssa

Jessica

Complete the exercises as follows:

1. 5 reps
2. 10 reps
3. 15 reps

Rest for 60 seconds. Repeat two more times.

Complete all sets listed like this.

- 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

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
- Left + right = 1 rep

Dumbbell Walking Lunges

- Stand in front of a box or a bench
- Place your foot on the box or bench. It should be high enough so your knee is at least at a 90 degree angle
- Step up to full extension
- Keep your chest up and shin angled forward for quad-focus
- Lower with control to ground and repeat with other leg

Body Weight Step Ups (L)

Body Weight Step Ups (R)

Set #1

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge (R)

Deficit Reverse Lunge (L)

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Bench Hop Over

Set #2

- 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

- 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
- Jump back down and repeat

Box Jumps

Set #3

5-10-15: Lower Body

Jodi Doyle

Glutes + Hamstrings

Quads + Cardio

1st all barbell workout, seriously how can it get any better?🤷🏽‍♀️🔥🔥

Jessi

Glutes (Barbell Only)

Annette

maybe someday I’ll love burpee over bar 😂

6 MIN AMRAP: Glutes + Hamstrings

This one felt real good! I felt I made real progress with my squats

Glutes + Hamstrings EMOM

LOWER BODY: Quads

LOWER BODY: Glutes + Hamstrings

5/16 - Quads + Glutes

Butts & Guts

LOWER BODY: Quads + Conditioning

Lower Body Ladder: GLUTES

Broke my RDL record at the end. 110lb baby!

LOWER: Quads + Glutes

LOWER: Glutes + Hamstrings

Workout with the sister! 💪🏻👭🏻🔥💗

Emilie

Trisha

10 MIN AMRAP: Glutes + Quads

I. Can’t. Walk. Substituted leg press for the banded side walk.

Becky

The Bulgarian split squats combo was 💀. I know I’ll be feeling this one for two days ❤️

BOOTY BUILD!

BOOTY BUILD

“This is the worst” -Steve Carell. But also the best ❤️💀

Pyramid Sets (Glutes + Abs)

Pyramid Sets (Glutes + Shoulders)

Power of 7 (Glutes + Quads)

Glutes + Hamstrings (dumbbell only)

Glutes Supersets

100 Rep Lower Body

LOWER BODY Medley

Irreplaceable thoughts of squats and lunges 🙅🏻‍♀️💀

5-10-15: Lower Body

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