Name: Playbook - Ashley Ta - W3/d1 Legs
Uploaded: 2024-03-11T12:46:22.521Z
Duration: 45 min
Description: W3/d1 Legs

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

Laura

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

(To modify, don’t use the weight and use body weight)

Dumbbell bulgarian split squat

-Using a cable machine
- Raise your leg engaging your glute
- Focus on sinking down a bit into your supporting leg
- Keep your hips squared 
- Kick your leg straight back and slowly and controlled, bring your leg back in.

Weighted donkey kicks

- 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

- Elevate heels onto a weight plate or dumbbells 
- Hold a dumbbell lower into the bottom of a squat
- Focus on sitting back into your squat and feeling it in your quads
- You will do 8 full reps and then go into 8 pulses (where you will also repeat for a 8 count).

(See video for how to)

Dumbbell heels elevated goblet squat to pulse

- 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

Holding a dumbbell in each hand or a barbell with a pronated grip, take a shoulder width stance with your toes pointed straight ahead. Once you feel stable, shift your weight into one foot and take a small step back with the other so that your toes are in line or just behind the heel of your working foot. Lift the heel of your non-working foot off the ground so that you’re balancing on the ball of this foot, with most of the weight placed on the working foot.

Once you’ve found your stance position, keep your grip on the dumbbells/barbell strong before pinning your shoulders back and together as if trying to hold a pencil between them. Your set up is now complete and you’re ready to deadlift! Keeping the dumbbells/barbell as close to your working leg as possible throughout the lift, take a deep breath in, allowing your stomach to push outwards and your core to become rigid.

Keeping a soft bend in the knees, lower the dumbbells/barbell by pushing your hips back as far as they will go. Remember to keep your weight shifted onto the working leg.

Once your hips cannot go back any further (this is usually when the dumbbells/barbell reach between just below the knee and mid shin), reverse the movement by pushing your hips forward, maintaining your foot position throughout. Try not to push your hips too far forward as this will place unnecessary stress on your lower back!

B stance RDL

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

W3/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

W1/D1 Legs

Deniss

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

Krista

I feel amazing I love shoulder workouts 💪🏾💪🏾

Lexi Cummings

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! 🙃

Renee

Jenaka Schwab

Another great workout! Thank you for this app!

W1/D5 Arms

Natalie Hamilton

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😅

W2/d5 Arms

W3/D2 Shoulders

W3/d3 Chest

W3/d4 Back

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

W5/d5 arms

W6/d1 legs

W6/d2 Shoulders

W6/d4 Back

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

W3/d1 Legs

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