Name: Playbook - Ally Lewis - Legs 2 week 1
Uploaded: 2023-02-13T20:01:43.663Z
Duration: 60 min
Description: Legs 2 week 1

Jonah

- 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
- Pyramid set- Start with higher reps & lower weight, increase the weight each set with lower reps

Barbell hip thrusts

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side
- Pyramid set, increase weight each set

Barbell reverse lunges

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

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

Dumbbell bulgarian split squat

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

Single leg - leg press 10 each leg
No rest straight into 
Leg press (same weight) 20
x4

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Leg press superset

Legs 2 week 1

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 💪🏽

Chest, Tris, & Shoulders 1 week 1

Pull day 2

Push day 2

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

Legs 2 week 1

Community

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