Name: Playbook - Tire Trained - LOWER BODY Medley
Uploaded: 2024-04-03T03:25:50.436Z
Duration: 60 min
Description: LOWER BODY Medley

Megan

LOWER BODY Medley

ROUND #1:
Straight Sets (3 x 8-12 reps)*
*Complete all sets of each exercise before moving on to the next. Rest 1-2 minutes between sets.
1. Hip Thrust
2. Deficit Reverse Lunge
3. Squat to RDL

ROUND #2:
10 Minute AMRAP (10 of each)*
*As Many Rounds As Possible
1. Heel Elevated Goblet Squat
2. Seated Abductions
3. Dumbbell RDL

ROUND #3:
9 Minute EMOM*
*Complete the exercises 3x through. Set the timer for 1 minute and complete reps before the minute is up. Use remaining time for rest. Start the next exercise on the minute.
1. Box Jumps (12)
2. Banded Lateral Walk (12 each way)
3. Feet Elevated Glute Bridge (15)

- 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

ROUND #1: Barbell Hip Thrusts

- 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

ROUND #1: Deficit Reverse Lunge

- Hold a dumbbell, kettlebell, or two dumbbells in the low position
- Maintain a strong upper body by keeping the shoulder blades pulled together
- Lower into a squat until the thighs are parallel to the ground
- From there, raise the hips until your body is positioned for the bottom point of an RDL
- Pull through the hamstrings to raise up to the starting position

ROUND #1: Squat to RDL

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell or kettlebell
- Repeat for desired reps

Heel Elevated Goblet Squat

Seated Abductions

- 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

ROUND #2: 10 MIN AMRAP

EMOM = Every Minute On the Minute

Complete all three exercises 3x through.

- 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
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

Box Jumps

- Put a booty band around the legs just above the knees
- Push the knees out throughout the entire move, do not let the knees knock inward
- Maintain an athletic stance (soft knees, core engaged, and shoulder blades together)
- Step laterally (to the side) and plant the full foot on the ground
- Maintain a challenging tempo that allows for good time under tension, be sure not to go too fast

Banded Lateral Walk

- Lay on the ground with both feet elevated on a bench in front of you
- Keep the pelvis tucked and avoid hypertension of the lower back
- Thrust the hips up while pushing through the feet on the bench
- Lower with control back to the starting position

Feet Elevated Glute Bridge

ROUND #3: 9 MIN EMOM

LOWER BODY Medley

Jodi Doyle

Lesley Gent

Glutes + Hamstrings

Quads + Cardio

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

Jessi

Glutes (Barbell Only)

Julianne

Burner for sure🔥 and I can document progress now!

5-10-15: Lower Body

Annette

maybe someday I’ll love burpee over bar 😂

Alyssa

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 ❤️

LOWER BODY Medley

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