Name: Playbook - Ally Minson - W4 D1: Legs
Uploaded: 2023-11-08T04:10:43.067Z
Duration: 45 min
Description: W4 D1: Legs

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- 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 stiff leg rdl

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

-press up into a glute bridge 
- hold for desired amount of time

Glute bridge hold

W4 D1: Legs

Perfect!! Got me motivated for my 5am workout even though I was tired!

abby

Janelle Trichell

Cassie

W1 D1: Glutes & Hamstrings

W1 D2: Back & Biceps

W1 D3: Active Rest Day

W1 D4: Full Body

W1 D5: Quads & Glutes

W1 D6: Chest & Triceps

W1 D7: Active Rest Day

W2 D1: Quads, Glutes & Calves

W2 D2: Back & Biceps

W2 D3: Active rest day

W2 D4: Full Body

W2 D5: Glutes & Hamstrings

W2 D6: Chest, Triceps & Shoulders

W2 D7: Active Rest Day

W3 D1: Legs

W3 D2: Back & Biceps

W3 D3: Active Rest Day

W3 D4: Full Body

W3 D5: Legs

W3 D6: Chest & Triceps

W3 D7: Active Rest Day

W4 D2: Back & Biceps

W4 D3: Active Rest Day

W4 D4: Full Body

W4 D5: Legs

W4 D6: Chest & Triceps

W4 D7: Active Rest Day

W5 D1: Glutes & Hamstrings

W5 D2: Back & Biceps

W5 D3: Active Rest

W5 D4: Full Body

W5 D5: Quads, Glutes, Calves

W5 D6: Chest & Triceps

W5 D7: Active Rest

W6 D1: Glutes & Hamstrings

W6 D2: Back & Biceps

W6 D3: Active Rest

W6 D4: Full Body

W6 D5: Glutes & Quads

W6 D6: Chest & Triceps

W6 D7: Active Rest

W4 D1: Legs

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