Name: Playbook - Alexis Nielsen - W1/D1 Day One - Legs
Uploaded: 2023-04-13T05:32:48.181Z
Duration: 30 min
Description: W1/D1 Day One - Legs

I definitely felt the burn simultaneously I’m visualizing myself sexy & fit, I am SUPER EXCITED!!!! Thank you 🥰

O’Megus

So great! Perfect way to get started post baby!

Cindy

LahTiff

This was amazing! Great workout to get back into it! 🤎

Ally

• Split Lunge
• Air Squats
• Kneeling Squats
• SL Hip Thrusts
• Calf Raises

SL Hip Thrusts are listed TWICE because you need to switch sides.

Alright, now this workout might seem simple being that it’s bodyweight, but it’s anything but! I LOVE this workout, but it can be tough so don’t be afraid to take breaks when needed.

For reference, I finished this workout in 25 minutes, not rushing. However, there’s nothing wrong if you need more time to complete this workout, or if you want to go faster!

• Start standing with one foot in front of the other. Your feet don’t need to be directly in front of one another.
• With feet apart, slowly lower yourself to the ground. Careful not to hit your knee against the ground.
• Return to start. That’s one rep.

* Keep in mind that it’s okay if your knee goes over your toes! While your front foot shouldn’t be too close to your other foot during this exercise, some of us have more flexibility, therefore your knee can go over your toes.

(BW) Split Lunge

• Stand with feet shoulder width apart.
• Lower your body down, keeping your chest up.
- Stand back up. That’s one rep.

When performing your squat, try not to lean too far forward, dropping your chest. Keep in mind that it’s okay if your knees go over your toes. 
Your knees going over your toes (or not) oftentimes has more to do with your flexibility!

(BW) Air Squats

• Start in the kneeling position, knees just outside shoulders.
• Keep your back straight and core engaged.
• Lower down until your glutes touch your heels.
• Come back up extending hips forward. That’s one rep.

(BW) Kneeling Squat

• Start by lying down on the floor.
• Push through your heel raising your hips.  
• Engage your glutes, squeezing at the top.
• Lower your bottom back to the floor. That’s one rep. 

When doing this exercise, make sure that you do both sides.

(BW) Single Leg Hip Thrust

• Start by standing with your feet together.
• Push through the balls of your feet as you raise your body up.
• Lower your body back down. That’s one rep.

(BW) Standing Calf Raises

W1/D1 Day One - Legs

Loved it but it seems like more of a warmup.

Briana Pennington

Great workout! Who knew I could work my arms like that! Thanks for the great mom workout options. Just what I needed!

W1/D1 Day One - Legs

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