Name: Playbook - Ally Lewis - Leg day! 1 week 2
Uploaded: 2023-02-13T20:01:43.680Z
Duration: 60 min
Description: Leg day! 1 week 2

This program is no joke! Loving my results so far. Pushing past my limits more than I ever have before 🤩💪

Jonah

Advanced gym leg workout 
Focus on going heavy and pushing yourself !!
With the correct form first always

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees for all the reps 
- Repeat on the opposite side
Pyramid reverse lunges 
-each set add weight, hence the lower reps each set

Barbell reverse lunges

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Begin standing on an elevated surface 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Deficit curtsy lunge

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

-Holding dumbbells at your sides or one dumbbell, chest lifted and shoulders back
-Place foot up onto the box and push through your heel to stand up
-Bring the other leg up
-Step down and repeat 
-Work both sides

Dumbbell step ups

- Hold the dumbbell with both hands and keep chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

Leg day! 1 week 2

Oh my god. I’ve never loved and hated a workout so much at the same time. 😵‍💫🤩Legs are more than dead, could only do 3rounds of everything because that 4th wasn’t gonna happen. Loved it so much

Libby

So excited about this program!!! Thank you for putting in the hard work to craft these excellent workouts 😊

Legs day 1 week 1

Arms feel so weak after this workout 😵🙌🏼

Back & Bis 1 week 1

Solid workout -- used to be very serious about the gym & fell off for ~2 years. Thankful for you for creating a program that is challenging but do-able!

Katie

So far I love how the program is keeping me accountable and consistent! Excited to get stronger and see amazing results 💪🏽

Leg day! 1 week 2

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