Name: Playbook - Alice (Pineapplebrat) Klomp - W1/D1 Legs
Uploaded: 2022-04-18T22:32:27.178Z
Duration: 90 min
Description: W1/D1 Legs

Had to substitute a few exercises but I haven’t been more enthusiastic about a lake day in a long time! Thanks Alice I appreciate it have a great 2023!

Maxwell

It was a really good workout and it’s nice that everything is not crazy confusing so anyone can do it weather they’re a beginner or not.

Morgan

Will I be able to walk tomorrow? Only time will tell 🥵

Megan

I’m currently dying I couldn’t finish some of the workouts 😭 next time for sure though.

Lauren Latham

Andrea Servello

This is my first workout since last january 
I feel fresh but at the same time heavy, no endurance or stamina to continue the reps 
However, i pushed myself and i did complete my leg workout 
I definitely enjoyed it

Farrah Khaled

Victor

i am in a bucket of sweat and my legs feel like hello

Emily B

Haley

Love this workout. Really feel it in my legs and butt 🥰

Peachy

I think I actually died during this one. I’ve not pushed that hard in a hot minute

Katlyn Barnwell

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

*Warm Up*
- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge w Abductions*

- Start with a shoulder width stance
- Keep your chest up
- Push your hips back as you come down
- Reach parallel and come back up

Barbell back squat

To feel this exercise more in the glutes, flex the glutes, hinge at the hip and draw your booty back behind you, and as you move the weight, keep it close to your shins.

DB Romanian Deadlift

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

Barbell hip thrust

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

Leg extension

- Raise your heels
- Pause and lower slowly

Calf raises

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the opposite leg

Alternating Lunges*

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Push your hips back keeping your chest up as you come down
- As soon as you come up raise your leg latterly
- Keep your hips squared as you raise your legs

Squat with Side Leg Lift*

W1/D1 Legs

Bailey

This felt awesome! Lower rest time and fewer sets for each exercise made me focus more on a weight that didn’t push too much but instead allowed for more concentrated form.

W1/D2 Push

The workout seems out of order and I found this to be the least challenging, maybe I’m executing wrong!

Maggie

really liked this one, well rounded and made me feel strong!

W1/D3 Pull

I really need to work on my core strength…this was great!

Super nice active recovery. All of the core work was super challenging for me which felt good!

W1/D4 Active Recovery/Core

my legs are shaky! great leg day i really liked this one

W2/D1 Legs

did this one again! tbh my shoulders are popping

W2/D2 Push

W2/D3 Pull

loved the active rest. The abs were HARD to do all together 😅

W2/D4 Active Recovery/Core

W3/D1 Legs

W3/D2 Push

W3/D3 Pull

W3/D4 Active Recovery/Core

W4/D1 Legs

W4/D2 Push

W4/D3 Pull

cannot believe i finished the full 4 week plan. We laughed, we cried, we got a lot stronger! thanks for this one Alice 💜😊

W1/D1 Legs

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