Name: Playbook - Alice (Pineapplebrat) Klomp - Day 18 Legs
Uploaded: 2022-03-23T00:34:23.032Z
Duration: 60 min
Description: Day 18 Legs

Kat Faser

I love this one. It truly makes me feel like I’m working my muscles and works up a sweat also!

Harley

- Mobility warm up
- Barbell hip thrusts
- Barbell squats
- Leg Press
- Leg Extensions
- DB RDL

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

This movement will help open up your hips and get you warmed up.

Squat Hip Internal Rotation

This is a great test for ankle mobility. Keep your front foot as far from the wall as possible, while still keeping balance and getting your knee as close to the wall as possible. 
Try this exercise before each leg day, and each time try to move your foot further from the wall to notice progress.

Knee to Wall Lunge

Here I am using a bit of momentum to get into the positioning, but if possible, use as little motion as you can to activate the muscles. 
Start in a squat and sway forward and backward, activating the muscle near your shin— the tibialis anterior. You can also hold onto something for balance.

Tibialis Anterior Squat

Ankle and Hip Stretch

Lower body mobility warm up

- 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

- Keep your chest up
- Push your hips back as you come down
- Reach parallel and press through your heels to come up

Barbell back squat

- Keep a wide stance with your toes pointed out
- Keep your back on the pad

Wide stance leg press

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

Leg extension

- 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

DB RDL

Day 18 Legs

It was good! A little intense haha my arms are shaking

GracieMae

Jordan

First work out and I’m fkn sold! The exercises? On point. My shoulders and triceps? Jelly. The playlists? Banging. My only suggestions are add in a tempo time and a spot to record notes like what rep was failure and what weight for each movement to better track progressive overload.

Chloe

Day 1 Push

it was a really good workout i just wish it was longer

Bethany

Any tips for weight loss struggles? I’m seem to lose weight quick but also gain quickly.

Crystal

It was amazing! Thank you for giving me a schedule to follow. I feel much more meaning to my workouts now

Chris Reinhold

Day 2 Pull

Raiza

I’m afraid I can’t drive home after that leg workout 😂

Hannah

Day 3 Legs

Daniela

Love this workout! My arms were definitely at muscle failure

Lexi

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

Was great but I have a question will it be bad if I don’t take days off? I’m trying not to drink alcohol and coming to the gym everyday helps me

Reyna

Day 8 Legs

My arms are shaking 🥵 I loved this workout!

Emily B

Day 11 Push

Leyva Lara

Day 12 Pull

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

Day 13 Legs

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

Bailey

This was my fave push day workout! My arms are POPPIN and feel great 🤗

Day 16 Push

love this one! i do it like 3 times a week!

The closer I get to the end the stronger I feel. Hammer curls were so hard. With everything set I find myself going up in weight!

Tiana

Day 17 Pull

Day 21 Push

Day 22 Pull

Great workout! Was a challenge but this far into the program, the strength and foundation I’ve built helped me push my limits and feel strong.

Day 18 Legs

Community

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