Name: Playbook - Ashley Ta - W2/D1 Legs
Uploaded: 2025-01-01T17:39:13.434Z
Duration: 40 min
Description: W2/D1 Legs

Loving the program going into week 2!
Feeling the aches but so motivated ! Now glue my mouth so i don’t ruin my efforts lol

Crystal

Natalie Hamilton

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

Jenaka Schwab

Laura

WOW 🥵 I really didn’t know if it could get more intense than last week but it definitely did. I’m ded in the best of ways 🏋🏻‍♀️ I’ll be doing my walk when the sun comes up with my daughter.

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

Barbell back squat

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Using a long resistance band (mine is from Wodfitters), loops the ends of the band around your feet (as I show you in the video). Turn your feet outwards and perform a squat. Make sure you are keeping your chest up, and are not leaning forward. Sink into your squat as far as you can.

Banded sumo squat

Using a flat bench or a box, grab your desired weight (dumbbells). Placing one foot firmly on the bench and holding the dumbbells by your side, slowly raise your foot on the ground to meet the foot on the bench. Control your foot/weight on the way back down. This is a slow and controlled movement. Repeat on opposite side.

Controlled step ups

Laying on the ground, put a resistance band (I’m using the ones I created) around the middle of your thighs. Glad a dumbbell (just one) and place it near the resistance band. Make sure your feet are not too close to your glutes. Raise up, and at the top, open the resistance band with your legs. Slow and controlled movements.

Glute bridge abduction

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

W2/D1 Legs

I love the videos and the breakdown and tracking info!

Haven’t lifted in years and completed this workout and all sets. LOVED IT!!!

Micaela

W1/D1 Legs

So easy to follow, so easy to execute!  exactly what I’ve been looking for after doing BB on and off for years! I love putting my home gym to use!

kayre

W1/D2 Shoulders

Krista

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

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!

Katie

W1/D4 Back

My arms so shaky! Definitely a good one for Monday!

Lauren

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

Renee

W1/D5 Arms

Absolutely incredible. The burn was real! 🔥

W2/D2 Shoulders

They just keep getting better and better! 😍

W2/D3 Chest

If you’re burning it’s working!
The muscles are sore and I’m here for it! 😰🫠

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😅

W2/d5 Arms

Hello hammies !! Good morning quads ! Woah glutes !All the legs! 😬💪🏼

W3/d1 Legs

W3/D2 Shoulders

W3/d3 Chest

W3/d4 Back

Paige

W3/D5 Arms

Thank you for this workout! Can’t wait to see those gains!

W4/d1 Legs

Ashley I have a problem with the app. On several of the exercises I read them first before watching the video. When I did this I can’t get the video to load. I just get the circle loading sign forever. How
Do I fix this?

Debby

W4/d2 Shoulders

W4/d3 chest

This workout was FIRE. I loved the assisted pull-ups. I am gaining more confidence in the gym with thanks to your program! 😘

W4/d4 back

W4/d5 arms

W5/d1 Legs

W5/d2 shoulders

W5/d3 chest

Feeling like one tough mother after this workout! I loved it!

W5/d4 back

Lexi Cummings

W5/d5 arms

W6/d1 legs

W6/d2 Shoulders

Thank you! Thank you! Another fire workout 🏋️‍♀️. Feeling stronger each day thanks to these workouts!

W2/D1 Legs

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