Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 8 Legs
Uploaded: 2023-10-04T17:16:29.505Z
Duration: 60 min
Description: Day 8 Legs

Michaela

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

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

Ariyana

Ashlee

Alternative workouts , such as triceps dips . I have old wrist injuries so they are harder for me . Everything else I absolutely loved and my arms are on fire.

Trenea

Day 1 Push

Chloe

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

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 8 Legs

Community

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