Name: Playbook - Ashley Ta - W4/d1 Legs
Uploaded: 2025-01-01T17:39:13.482Z
Duration: 50 min
Description: W4/d1 Legs

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

Paige

- 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

Getting set up for a barbell hip thrust, make sure your shoulders are on the bench, and your feet are firmly planted. When you go to the “top” of your hip thrust, pause and hold for a second or two. Then slowly and controlled lower down and then explode back up and hold and repeat.

Pause hip thrusts

- Setting up with the ankle strap attachment on the cable machine,
- Position yourself so that you have a slight bend in your supporting leg
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position slow and controlled. Don’t let the weight carry you back in, control it.

Cable kick backs

Holding a dumbbell 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 dumbbell 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 dumbbell as close to your working leg as possible throughout the lift.

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 dumbbell 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

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

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

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

W4/d1 Legs

Crystal

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

Jenaka Schwab

W1/D5 Arms

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

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

Laura

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

W3/D5 Arms

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!

W4/d1 Legs

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