Name: Playbook - Ally Lewis - Legs 2
Uploaded: 2023-02-13T20:01:43.703Z
Duration: 60 min
Description: Legs 2

- 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

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

- 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

- 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

- 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

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

Legs 2

Good workout! Legs are definitely jello now!

Isaiah

Ralyn

This is definitely not a beginner workout. I'm getting back into going to the gym, and I stuck with it, but imagine it's your first time ever setting foot in a gym. Single leg RDLs? 15 reps of a hip thrust? This one is difficult for someone marginally comfortable in a gym. Confidence is built, not a spontaneous thing you jump into. And a gym is an intimidating place

Kristen Bennett

Legs day 1 week 1

Tough as shit. Not sure why I picked arms when I have to wash my hair today 😂

Jessica

Ashley Belcher

Alyssa

Chest tri shoulder 1

Lucia

Cardio & core

Alex

This had the best amount of “push yourself” and “damn I’m dead”

Shannon

Jonah

Not me dying during the 21s 🙃 so hard but so good!!!

Back & biceps week 1

Loving this beginner gym program so far !

Legs 1 week 2

Push 2

Whew feeling stronger and fitter already 👍🏾

Cardio & Core 2

Jenna💕

The iso curls are my fav!!! Such a burner

Pull 2

The jumping lunges had me dead at the end 😩

Legs 1 week 3

Push 3

Really wasn’t feeling the gym today. But after this workout I feel amazing! So happy I did it!!

Legs 2

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