Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 13 Legs
Uploaded: 2023-10-04T17:16:29.683Z
Duration: 60 min
Description: Day 13 Legs

I love how these workouts are actually challenging. I appreciate the compound workouts, much more intense than other female training apps

Lyric 

Alexander

Chrystalle

Michaela

Emily B

How can I mark that I finished this work out yesterday? Not today…

Reyna

- Leg press wide stance
- Leg press close stance
- DB RDL
- Leg Extensions
- Seated hamstring curls
- Standing calf raises

- Start with a wide stance with your toes pointed out
- Lower the platform bending at the knees
- Keep your back on the pad
- Press through your heels to raise the platform

Begin with a significant weight, then decrease the weight with each set.

Wide stance leg press

- Lower the platform with a controlled movement 
- Keep your back on the platform 
- Push through your heels to raise the platform

Narrow stance leg press

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

- Keep your back on the pad
- Extend your legs engaging your quads
- Pause at the top and lower slowly

Leg extension

- Keep your back on the pad
- Lower your heels
- Engage your hamstrings as you come down

Seated hamstring curl

- Raise your heels
- Pause and lower slowly

Calf raises

Day 13 Legs

Stephanie

Amazing! Been off a while and this was such a good burn!

Ariyana

Ashlee

Day 1 Push

Chloe

Great!  I never target my arms, so the past two days have been new, but fun!

Kayla

Day 2 Pull

Such a good leg day! I was struggling to walk down the stairs after!!

Alex

I really liked the exercises I would like to see maybe like a variation of the gym exercise for those who don’t have access to a gym.

Caroline

Day 3 Legs

Maisy

Christen

Day 6 Push

Not sure if I can’t feel my arms or if I can feel them too much

Logan

Day 7 Pull

love all of the compound exercises, legs are toast 🍞

Maddie

Very thorough routines and descriptions! Love that you have the videos as well :) I actually feel like I’ve been working out !

Riley

Day 8 Legs

My arms are shaking 🥵 I loved this workout!

Day 11 Push

Amanda

Day 12 Pull

The first few exercises felt sort of tossed in there, they could use more description, but otherwise it was good.

Day 13 Legs

Community

More workouts from Alice (Pineapplebrat) Bozinovski