Name: Playbook - Arev @endicci - DAY 1
Uploaded: 2022-10-01T14:56:01.232Z
Duration: 70 min
Description: DAY 1

Alyxandra

Shae

Izabell

That’s was the best quad workout of December so far 🫠🤣

Erisa Adams

Very good workout! Challenging yet effective

Alicia

Salma

I am so f**ked I live on the third floor with only stairs to get up lmao, great leg workout! This is my first weight/machine program I’ve done and I’m a beginner at working out so I’m excited to see results from this program!

Natalie

God damn, i get out of the gym with my legs shaking af

Frida

Jessica

couldn’t finish the last set but omg i haven’t felt this dead during a workout in forever. almost wanted to cry. in a good way ofc

amelia

Nina

it would be great to know if/when we should be adding weight to our sets or not

Sohini

Itzel

Yessica

Rubi

First time I was pushed without a trainer standing next to me!!

Savannah

Jennifer sabin

Very tiring but I challenged my self it was my first training 🙏

Fatima

Vivian

Shun Eaindray Oo

Killer workout I’m gonna die tomorrow but it’s okay

Ashley

Victoria

Maria Corona

Celeste

My legs feel so sore but i feel so strong and I can’t wait for the next one

Cara

I just finished and I can barely walk 😭😭 !! The hardest most satisfying workout I’ve had in months!! I cannot wait to see what how the rest of the month goes!!😭❤️❤️

Layla

Katherine Carmona

I loved it so much. It’s intense but awesome. Love your work outs so much.

Alondra

include ur stretching and activation routine hhehe luv ya

Sonal

this set killed but in a healthy, fun way. not the serial killer type way!

Hannah

Karla

This one was really fun! Both me and my daughter really liked this one. 🙌🏼💪🏼

Mari

- Lower(rise) your chest and hips at the same time
- Try to push through your heels to put an emphasis on your glutes

Barbell Back Squats

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB heels elevated goblet squat

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

BW Jump squats

Quad Superset

Leg extensions, straight into barbell walking lunges (use no weight if needed), back into leg extensions again (drop weight so you can do 20 again)

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

10 EA LEG

- Start with a barbell on your upper back
- Step forward with the first leg and lower down
- To make sure we have a glute bias: try to have a slight forward lean (without rounding your back), and when you get lower, bring in your front knee a little bit towards the center of your body to get a full stretch
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

DROP WEIGHT from previous 20

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Quad superset

Press reps, hold, and more reps. Rest after the last set of 5 reps

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

- Hold the lower position of the leg press
- Do not lower the weight until it is rested, keep it right before the rest point so there’s still tension on the legs

Leg Press ISO Hold

Leg Press Circuit

DAY 1

Nice intense workout but I can’t even do the bar for the preacher curls how am I supposed to drop weight 😭😭

Huma Aziz

Linda

DAY 2

My confidence in upper body strength is growing thank you so much sis you don’t realize how much you help us 🫶🏽

Jasmine Schaeffer

DAY 3

Was fan freaking tastic let me TEELLL YOU

Leslie

DAY 4

what the efffff was that I was dead ☠️

Halli

Alex

DAY 6

Last exercise felt weird so I had to find an alternative

Faisal Zidane

DAY 7

DAY 8

Adamaris

Literally falling in love with arm day because of your program!! You have no idea 🥰🥰

DAY 9

My arms were so sore I almost flew off the treadmill

Add alternative workouts in case benches or machines are taken 😊

Sarai

DAY 10

Great workout! I would have added a bulgarian split squat.

Cristal Altamirano

DAY 11

I had to finish early because my gym gets packed and EVERY machine I needed was used lol

DAY 1

Community

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