Name: Playbook - Alice (Pineapplebrat) Klomp - Day 8 Legs
Uploaded: 2022-03-23T00:34:22.999Z
Duration: 60 min
Description: Day 8 Legs

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

Dead’s and squats on the same day was ROUGH🥵🥵🥵

Katlyn Barnwell

Felt great! So excited to work through this program :)

Harley

Hailey

- Barbell squats
- Barbell deadlifts
- Barbell hip thrusts
- Leg extensions
- Lying leg curl

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

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

Leg extension

- Lay face down on a hamstring curl machine adjusted to fit you
- Curl your legs contracting your hamstrings
- Release to the starting position with control

Lying leg curl

Day 8 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

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

Kat Faser

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

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.

Day 8 Legs

Community

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