Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D1 Legs (Glutes, Hamstrings)
Uploaded: 2024-05-09T14:08:43.375Z
Duration: 60 min
Description: W1/D1 Legs (Glutes, Hamstrings)

Lauren

Amazing idk how I m gonna be able to walk tomorrow haha

Anastasia

Jean

Jordan

Woohoo! Excited to be apart of this challenge!

Alyssa

Sailey Rhodes

Much needed workout! Legs are dead. So happy I did it! 🔥💪🏻

Trevor

Wheeeeww. I did not want to do this but so glad I did!

Becky

Audio description for low vision members would be so helpful

Karli

A high volume leg day pairing a focus on all major muscles groups and movements, as well as promotion of mobility to help reduce risk of injury.

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

- Press through your heels 
- Engage your glutes at the top 
- Pause and lower with a controlled motion

Bridge

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog Pumps

- Keep a slight bend at the knee
- Keep your lats engaged 
- Come down to shin height and pull up

Split stance rdl

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Hop laterally and repeat sequence on the opposite leg

Curtsy Lunge into Jump

- Start in a wide stance  with one foot in front of the other
- Bring your knee down until both legs are at 90 degrees
- Push through your front leg to come up
- Engage you glute as you come up

Static Lunges

W1/D1 Legs (Glutes, Hamstrings)

Dylon Moore

Can’t wait to start! Getting married in November so I’m super motivated to start and stay CONSISTENT and INTENTIONAL! 👰‍♀️ 💍

Stephanie

New Year, New Gains 2.0 Challenge Intro

W1/D1 Back and Biceps w/ Core Option

Easy at home workout w minimum equipment! Loved it

Def stuff I already did in the gym, one of the exercises I didn't understand how it worked the shoulders. I'll def be sore tomorrow though!

W1/D2 Chest / Triceps

Felt great! Glad I can go at my own pace and use a comfortable weight

Nice way to switch up my program and test my weights!

Michaela

Could really feel the burn today 😊🔥🔥

W1/D3 Back / Biceps

Took a fantastic nap, my body is beat after the last few days of workouts and long shifts at work.  Also did my nails and ran around the house cleaning and getting ready to work all weekend.

Emily

Rest day was a good day! Was able to do some quick cardio and do somethings around the house before the weekend 😎

Tricia

W1/D4 Rest

Had to get day 5 and 6 in today!  Definitely going to be feeling that one. Love/hate leg days 💪

I am struggling a little after a 12 hour shift, but you are there with the  motivation.

I will be hurting tomorrow! Love a good leg day workout! 🔥💪🏻🩷

W1/D5 Legs

Tough one for sure but overall fantastic workout! 💪🏻🔥♥️

W1/D6 Shoulders / Abs

W1/D7 Rest

Great workout I modified for beginner but I’m feeling it

W2/D1 Legs (Glutes, Hamstrings)

Fun, I did it with my friend and we did push ups instead of an incline push up cause it was harder.

Did better with the push-ups! Definitely felt it with the dumbell flies

Tough but such a great workout! 🏋️‍♀️♥️🔥💪🏻

W2/D2 Chest / Triceps

W2/D3 Back / Biceps

Due to work I had to switch my rest day.  I live in upstate NY so my rest day included shoveling snow.

W2/D4 Rest

Love it as normal but tweaked my hip urgggg! so I stopped and did another body part!

Had to hit this one this week because I couldn’t get to the gym for the glute/leg workout today. But I’m going tomorrow to make it happen! Going to be a glute/legs and chest and Tri day 🥳

This one was really hard for me. I never expect that some body weight workouts are going to push me to failure. I really pushed myself to the end here!

Emily B

W2/D5 Legs

Definitely felt it and went up in weights! Great way to start my day!

W2/D6 Shoulders / Abs

W2/D7 Rest

I had a stomach bug and got a little behind and needed to switch some rest days.  I am catching back up on the workouts and it feels great.

Awesome start to week 3! ♥️🔥💪🏻

W3/D1 Legs (Glutes, Hamstrings)

W3/D2 Chest / Triceps

Every workout I’m so appreciative of this app to guide me through the workouts!

Toughest back workout yet! ♥️🔥💪🏻

Like the variety for back workouts on this one!! Definitely loving it.

W3/D3 Back / Biceps

W3/D4 Rest

Definitely a good workout after rest day! Finally starting to feel more stable and controlled in my exercises 💪

W3/D5 Legs

Definitely a good shoulder day! Looking forward to week 4 💪

Definitely felt this work out. Really works the shoulders, can see and feel the difference already.

W3/D6 Shoulders / Abs

Ate a juicy mid-rare steak, it was delicious and I enjoyed my rest day.  Loving this challenge.

W3/D7 Rest

Yikes, I am going to be sore tomorrow.  Another great workout.

Definitely can appreciate a good leg day! 💪

Challenging for sure those hypertensions get me everytime!

W4/D1 Legs (Glutes, Hamstrings)

W4/D2 Chest / Triceps

Love a good back day! Missed yesterday so had to make up for it today 💪

Great workout for your back and really targets the biceps.

Loved this one! Great tips for each exercise it really helped!

W4/D3 Back / Biceps

W4/D4 Rest

Starting to like leg days a little more each workout! Those split squats are a good tough 😅

W4/D5 Legs

W4/D6 Shoulders / Abs

W4/D7 Rest

W5/D1 Legs (Glutes, Hamstrings)

W5/D2 Chest / Triceps

Best bicep and back workout I've done so far, upped weight and felt the gains.

W5/D3 Back / Biceps

W5/D4 Rest

As a full time Paramedic working 12 hour shifts it’s hard to find the time to fit in a workout. After a long shift I was so unmotivated today but after the fact I feel amazing!

W5/D5 Legs

Luv the reverse plank burners at the end!!

W5/D6 Shoulders / Abs

W5/D7 Rest

W6/D1 Legs (Glutes, Hamstrings)

KILLER! My arms are feeling HUGE and so muscular, I’m in love.  😰🥰

W6/D2 Chest / Triceps

W6/D3 Back / Biceps

W6/D4 Rest

W6/D5 Legs

Definitely felt the ab workout and loving seeing the definition in my shoulders!

W6/D6 Shoulders / Abs

W6/D7 Rest

I’ve been sick for 2 weeks and finally felt good enough to get back to it! With two weeks off, it felt good to get back to it, but felt like I definitely lost some of my progress.

W1/D1 Legs (Glutes, Hamstrings)

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