Name: Playbook - Ashley Ta - W6/d1 legs
Uploaded: 2024-03-11T12:46:22.576Z
Duration: 65 min
Description: W6/d1 legs

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

- Stand with feet shoulder width apart and heels elevated (I use a heavy set of dumbbells but you can also use a rubber plate or step).
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes
*You can use weights for this, or modify with just body weight (I use 12’s but use whatever weight isn’t too light, not too heavy).

Heels elevated air squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Using a resistance band (I’m using the one I designed)
- Start standing tall, feet shoulder width apart.
- Perform a squat and instead of standing back up, you are going to explode upwards.
- Swinging your arms helps with momentum.

Banded jump squats

Time to hit some cardio! Power walk on the treadmill (if you have an incline, bump it up to 3.5 incline). Walk for 20 mins with a 5 min cooldown (25 mins total)

You can do it!

Power walk

W6/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😂🫣😅

Laura

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!

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

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

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/d2 Shoulders

W6/d4 Back

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

W6/d1 legs

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