Name: Playbook - Ashley Ta - W1/D1 Legs
Uploaded: 2024-03-11T12:46:22.484Z
Duration: 45 min
Description: W1/D1 Legs

Loved this workout! The weighted deadlifts were new to me but I loved them!

Katie

This is exactly what I was looking for! A guided self workout that you can just put music on and go but have a guide on what to prioritize for work.

Tara

I’ve never sweated like this before! Killer in the best way!

Shay Sissing

I am pleasantly surprised by the burn! My legs were jello by the time I finished - it made the trek up the stairs post workout wobbly! Can't wait to continue.

Renee

Natalie Hamilton

Kicked my butt! But just what I needed. Your playlist is 🙌🏼 keeps you moving.

Wendy

I absolutely loved this workout! I did everything but the power walk. It’s raining at my house, I have no treadmill and the batteries in my stationary bike were dead so the resistance was impossible to move. I’m proud of myself for at least doing the rest tho without any issues! I haven’t worked out in well over 6 months!

Laura

Absolutely LOVE this and it was only day 1. I cannot wait for what lies ahead! 😍

Jenaka Schwab

It was amazing I feel amazing after my leg workout

Lexi Cummings

This was such a good one. Thank you Ashley!

Pamela

It's been a long time since I've done strength training. I'm not going to lie lunges are my nemesis. This workout was killer! I don't have a cable machine so I improvised for the cable kickback. Loved this workout!!

Angela Leflett

Legs are JELLO!! Definitely underestimated the burn I was gonna get and I LOVE it! 🔥

Samantha

This was awesome. Great workout my legs are totally feeling it. And I love how easy it was to follow and that you show us exactly how to do it.

Shana Bray-contreras

Holy $h!t girl that was the best leg day I’ve had in years & it’s my favorite 🥵 I was shaking by the second set. Bombbbb.com

Erica

- 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

Weight recommendations:
*Definitely include a warm up set, this can be with just the bar*
1st set: do a weight that you feel comfortable repping 10 sets
2nd set: If you feel comfortable, add more weight (nothing drastic, 2.5lbs-5lbs on each side would be great) If you want to stick with the same weight as the first set, stay there.
3rd set: Stay with the weight you used in your first set.

Barbell back squat

Using a set of dumbbells or a plate, elevate your heels. Loading your dumbbells up near your shoulders/ears, slowly focus on lowering your body to a squat position. Be careful to make sure you’re not bending forward too much and your knees are significantly over your toes. You should feel this in your quads.

Weighted goblet squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Get into position and place the bottom of your foot on the handle (or use ankle strap)
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge w/ band

Use a resistance band of your choice, I usually use a medium/heavy resistance.
Put the band above your knees and slightly bend knees. Step straight back with one leg, and then come back to the starting position. Step back with opposite and repeat.

Banded step back

30 mins of cardio! Power walk (if your treadmill allows incline, do that), but if you go walk outside— put some pep in your step! This is a POWER WALK! You may also run/jog if you wish! OR if you prefer the elliptical, bike or stair master, you can do that in place of walk.

Put on your fave playlist and remind yourself— you can do this!

Get it done, friend!

Power walk

W1/D1 Legs

Deniss

This was great! I know I will be feeling this tomorrow. 💪🏼

Krista

I feel amazing I love shoulder workouts 💪🏾💪🏾

W1/D2 Shoulders

I love the plans! I workout from home so a listed at home alternative to some typical gym equipment would be super helpful.

Erica Worthen

My arms are like jello. I won’t be able to pick my kids up tomorrow😂🫣😅

W1/D3 Chest

Just started this 6 weeks and I love it ! Thank you 😊

Lindsey

Activated my back more than I knew I could! Great workout!

Redoing this program but pregnant this time around. Perfect pace for me!

Paige

W1/D4 Back

My arms are jello!! Never done a Tate press before - it was a killer last move. Drying my hair tomorrow might be a chore! 🙃

Another great workout! Thank you for this app!

W1/D5 Arms

This one straight kicked my butt - in the best way possible. I loved it! 🔥

W2/D1 Legs

Absolutely incredible. The burn was real! 🔥

W2/D2 Shoulders

They just keep getting better and better! 😍

W2/D3 Chest

Another one that I have absolutely loved!

W2/d4 Back

Awesome! My arms were shaking on the last set of each exercise. I had to go to my knees for push-ups because my arms were done😅

W1/D1 Legs

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