Name: Playbook - Alyssa Wright - W1/D1 Leg Day
Uploaded: 2022-12-31T22:05:23.073Z
Duration: 45 min
Description: W1/D1 Leg Day

Best leg out I’ve done in a long time !!

Sydney

Loved this work out! I did it yesterday but accidentally didn’t log it!

Jackie

Challenging but finish-able! Realistic workout that made me feel determined to finish with pushing myself.

Ashley

Chase

It was hard but felt good! I wasn’t sure what weights to start out with tho!

Hannah

Lina

Loved it! Legs are like noodles walking out the gym 😭

Angela

That workout got me out of my funk! Great start to my day!

Savannah

WOW kicked my ass! New year let’s go! 💪

Trish Otten

Thanks for the butt kicking! Left my legs shaking day one!

Mary

Christina

Welcome to Day 1, Week 1! I am so happy you’re here! 

Today we are focusing on Glutes and Hamstrings throughout this workout. 
 
To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video of the proper way to do the exercise.

Before jumping into the workout to warm-up your muscles and to prevent injuries we will begin with a warm-up below.

The Warm-up:
10 minutes on the stair master or bike (Moderate pace)
Leg swings (left leg/ right leg) 10-20
Banded Air Squats 2 x 10
Seated Abductions 2 x 20

The Workout: (Pushing the START NOW button will break down the reps + sets for you)

Smith Machine Squat 4x12
DB RDL + DB Glute bridge 3x10
Goblet Squats 4 x10
Steps ups 3 x10
Lying Hamstring curls 3 x 12

*OPTION: Keep a notes section in your phone to track how much weight you’re using each exercise, sets and reps to challenge yourself daily and weekly! *

- 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

Smith Machine Barbell back squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-Holding dumbbells at your sides, 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

W1/D1 Leg Day

Melisa

Just adding a few more work outs to shoulders! Loved it though!

W1/D2 Shoulders

Katelyn Rodriguez

Very targeted! Excited to see how I feel tomorrow.

W1/D3 Full Back

I love how targeted all the work outs are. I finish my work outs and I think they weren’t that tough and then the next morning I’m so sore!! Love it.

W1/D4 Legs - Glute Focused

W1/D5 Outdoor workout OR Rest Day

My legs are gassed. Best leg day I’ve ever had. 🥵

W2/D1 Leg Day

The tricep exercise laying down had me 😮‍💨

Loving these cables! I’ve always been intimidated but the videos make me confident before even starting!

W1/D1 Leg Day

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