Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 28 Legs
Uploaded: 2023-10-04T17:16:30.089Z
Duration: 60 min
Description: Day 28 Legs

I look different, feel better. I’m loving this. Thank you for being my guide! ❤️

Amanda

finally finished all 28 days!!! woo!! i can definitely see a difference in my body comp :))

- Leg press wide stance
- Leg press close stance
- DB RDL
- Leg extensions
- Seated hamstring curls
- Walking lunges

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

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

- Step forward 
- Bring your back knee down until both legs are at 90 degrees
- Keep your chest up

Lunges

Day 28 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

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 28 Legs

Community

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