Name: Playbook - Ashley Ta - W1/d1 legs
Uploaded: 2024-03-11T12:48:25.641Z
Duration: 35 min
Description: W1/d1 legs

Laura

Great workout to do at home or at the gym! Legs are jello

Renee

Sarah

Love. Love. LOVE! Excited for what lies ahead! 😍

Jenaka Schwab

Perfect at home workout that doesn’t take hours! Definitely things I would have never came up with on my own.

Another amazing workout! After over 3 weeks off due to the holidays and being sick - my legs are gonna be dead tomorrow!

Whitney

Loved this workout!! Can totally feel it in my legs.

Angela Leflett

This was a good workout to start back with after taking a few months off. Hard enough, but not so hard that it was discouraging😂

Lainey

This was another amazing workout! The dumbbells were all in use so I substituted kettlebells when I could. Absolutely FIRE.

Paige

Kelly

Definitely a great workout!! Love that you give a description and video as well!

Ashley Hiebert

Audiesha

For this workout you will need three sets of dumbbells: a light set, a medium set & a heavy set. You will also need a workout bench, but you can also utilize a chair/sofa in place if you don’t have one.
If at all you feel a certain exercise is too challenging for you, please direct message me so we can work on a solution to modify it for you. Everything can be modified, and please don’t feel embarrassed to ask. I would rather you ask me and we work up to it, than you not ask and don’t properly build up to it.
If you wish to add cardio, I suggest you always add your cardio at the END of a workout.

Lastly— I’m proud of you for showing up! Now, let’s get this workout done! :)

- Elevate heels onto a weight plate/or use another set of dumbbells 
- Hold a single dumbbell with both hands close to your chest
- Lower into the bottom of a squat
- push up but don’t fully extend

*you should feel this in your quads, please make sure you aren’t leaning to far forward and putting stress/strain on your knees. Imagine you are sitting in a chair.

Dumbbell heels elevated goblet squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Put weight into your supporting heel and push up through your heel

Dumbbell bulgarian split squat

- Using your “medium” to “heavy” dumbbells 
- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
- You can opt to add a resistance band if you want

Dumbbell good morning

Using a bench, place it next to something you can use for support.
You are not holding onto the support, just using it to brace yourself for balance, but don’t pull yourself up with your arms.

- Placing a foot on the bench, step back with the opposite foot. Then step up slowly, keeping your core tight and drive your knee upwards. Slowly lowering it back down behind you. When you land your foot, you will want to focus on sinking into your supporting leg and pushing through your heel to drive your leg/knee back up.

Supported step ups

- Using your “medium” dumbbells 
- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

*if at the gym, you can do this on the hamstring curl machine too!

Dumbbell hamstring curls

- Using your “medium” to “heavy” weight
- Holding dumbbells at your sides or above shoulders, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

W1/d1 legs

Ooh girl body weight dips kicked my ass!! Bet your tush I did 11 instead of 10 just to prove myself that yes the fuck I can!!!

Chanel

W1/d2 Chest & Triceps

And I thought leg day was hard 🥵 absolutely amazing!

W1/d3 Cardio & core

W1/d4 Shoulders

W1/d5 Back & Biceps

Mary Rose

Great leg day! Made some adjustments because of DB availability, but leg day is finished!

W2/d1 Legs

Kate

I love your app. I use it all the time but don’t always document it. It’s hard to work out from home on your own and this makes it so much easier. I started doing weight training 32 weeks ago and was getting so bored before I downloaded this.

Debby

W2/d2 Chest & Triceps

W2/d3 Cardio & Core

W2/d4 Shoulders

W2/d5 Back & Biceps

Leg day is NOT my favorite lol, but this workout was 🔥🔥🔥!! Definitely going to feel this tomorrow! 🥵

Tabitha

W3/D1 Legs

W3/D2 Chest & triceps

W3/d3 core & cardio

W3/D4: shoulders

W3/D5 back & biceps

Lexi Cummings

W4/d1 legs

W4/d2 chest & triceps

I absolutely love your core portions.  They’re really challenging for me, but I know I’ll get there. 🫶🏽

Dottie

Great workout! I had to modify because I’m injured 🤕. But! It was a good one!

W1/d1 legs

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