Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 18 Legs
Uploaded: 2023-10-04T17:16:29.856Z
Duration: 60 min
Description: Day 18 Legs

Leyda

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

Stephanie

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

Ariyana

Ashlee

Day 1 Push

Chloe

Michaela

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!

Emily B

Day 11 Push

Amanda

Day 12 Pull

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

Lyric 

Alexander

Chrystalle

Day 13 Legs

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

Day 18 Legs

Community

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