Name: Playbook - Ambry Mehr - W4/D2 Legs
Uploaded: 2021-11-10T16:39:02.836Z
Duration: 45 min
Description: W4/D2 Legs

Salina

CIRCUIT 1: 4 ROUNDS 
- Banded Single Leg Hip Thrust ( 10 reps hold for 10 seconds on the top, 10 more reps ) 
- Banded Single Leg Clam Shell w/ hip raise  ( 15 each side ) 

CIRCUIT 2: 3 ROUNDS 
- Reverse Lunges ( aim to get heavier each set ) ( 12 each side ) 
- Step Ups ( 15 reps each side  ) 

CIRCUIT 3: 3 ROUNDS 
- Banded Squats ( hold for 3 seconds on the bottom) ( 15 repetitions ) 
- Banded Glute Kickback ( 15 repetitions each side ) 
- Kneeling Banded Side Leg Lift ( 15 repetitions each side ) * can be done without the band 

AB CIRCUIT: 1 ROUND 
- Single leg crunch 30 seconds each way 
- Kneeling Single Leg Crunch 30 seconds each 
- Plank Dips 30 seconds each way 
- Plank Hold ( 1 min )

Banded Single Leg Hip Thrust

Banded Single Leg Clam Shell With Hip Raise

Circuit 1

Reverse Lunge

Step Ups

Circuit 2

Banded Squats

Banded Glute Kickback

Kneeling Banded Side Leg Lift

Circuit 3

Single Leg Crunch

Kneeling Single Leg Crunch

Plank Dips

Plank hold

AB Circuit

W4/D2 Legs

Great workout!! Enjoyable and sweaty at the same time

Cintya

Love this training! Intensive but also complete in all parts! 
Natalia - Italy 🤗

Natalia

As a beginner, I would have benefited from a few spoken instructions on where to place feet/legs/where to bend/keeping back straight etc but excellent workout really. Felt the burn!

Éimhín

W1/D1 Lower body/legs

Creative, not boring at all, still sweaty and strong !

Shaina

W1/D2 Upper body

Quite hard but I’m always up for a good challenge! Keep up the good work, Ambry 😃😘

Leire

Mandie

W1/D3 Total body

Nicolle

Omg thx you for another great work out 💜💜💪

Elizabeth

W1/D4 Glute focused

Carla

When I tell you my legs and butt are already so sore I don’t think I’ll be able to sit tomorrow…..

W2/D1 Lower body

Upper day is not my fav, but you made it different and not boring !!

I like the challenge of this one. It kicked my ass today to not do the abs at the end.

W2/D2 Upper body

W2/D3 Total body workout

It was a kick in the butt with this work out today. Worth it!

W2/D4 Glute focused leg day

It was great, went up in weights and body feels amazing 😻

Love the band work out on this one. 💜💜

W3/D1 Upper body

This was so goooood 😩 heart was racing / dripping sweat🔥🔥🔥

Erika

W3/D2 Legs

Thx you for the plans it truly helps keep me on track.

W3/D3 Total body

W3/D4 Glute & hamstring focused leg day

Thx you for making up these amazing workout.

W4/D2 Legs

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