Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 3 Legs
Uploaded: 2023-10-04T17:16:29.369Z
Duration: 70 min
Description: Day 3 Legs

Michaela

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

My leg’s actually started to shake on the RDL💀😪

Chrystalle

Nothing makes me feel like a noodle like quad work Alice

Ingrid

Great! I feel better and better each step of the way!

Christen

Jordan

Raiza

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

Hannah

Maddie

awesome! I swapped out goblet squats with back squats to align my goals but woo!

Sammy

Daniela

I loved this it had me finishing the workout dripping sweat!

Skylar

James

First leg day back after a self rehab, and oooooo baby. My legs are BURNING

Nicholas

Jillian  Whatmore

Joshua

Why'd the warm up have to hurt that good??

Steph

Bailey

Vanessa

Manuel Olivares

- Mobility warm up
- Barbell hip thrusts
- Goblet 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

- Push through your heels
- Raise your hips
- Engage your glutes at the top
- Lower slowly

Barbell hip thrust

A wider stance will target your glutes and hamstrings, while a closer stance will target your quads more.

DB Goblet Squat

- 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

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

Start with a moderate weight that you can get 15 reps with, then increase the weight for each set following.

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 3 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

Maisy

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 🍞

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

Day 13 Legs

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

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

Leyda

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

Harley

Day 18 Legs

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.

Victor

Day 23 Legs

great well rounded push!! my arms feel incredible

Day 26 Push

This one tried to kill me but momma we made it 😅😪

Day 27 Pull

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

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

Day 3 Legs

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