Name: Playbook - Aubri & Liv - W1/D1 LEGS
Uploaded: 2024-04-01T02:51:44.702Z
Duration: 60 min
Description: W1/D1 LEGS

starting this again 🥰❤️‍🔥🥵💀💀

Bryn

legs are shredded!! best workout to change things up 👏🏼🤩

Emily

Keara

Jenna

MacKenzie Compton

Schae

Alternative equipment would be appreciated (I go to a busy gym)

Hilsa

Great workout!!! I think it would be helpful to be a little more specific on type of weight (light, medium etc. on more of the exercises - including the machine ones) Overall love it!!

Amelia

Brittany

Trini

Khloe

Giving a second option if we dont have the machine

Xime Chouza

Incredible! Best leg day I’ve ever had!🔥

Caylee

Eugenia

Awesome workout!  Shaking the entire time!  Highly recommend!

Veronica

So great! Please keep putting more workouts out. I just want to do whatever you do at the gym & not have to think about it so I like that this program has a workout for each day of the week.

Jennessa

This was my first workout on this app and I LOVED it. Can’t wait for tomorrows workout 🤎

Erica

kyleigh Winkel

Stefanie

Such a challenging workout but it felt so good!!

McKenna

Olivia

Bella Reid

❤️❤️❤️❤️❤️❤️🙋🏼‍♀️❤️

Tonya Forst

I can’t feel my legs! Best workout🫶🏻

Jaida

Rachel

Lauren

Great videos! Love that this wasn’t too challenging but just enough!

Courtney

My legs are jello!! Can’t wait to continue their workouts, they are my favorite!

Noelle

Laura

Julia

I loved the structure of the workout. It was intense, but also very controlled. The best combo for leg day!!

Abby

Good!!! Wish there was something for calves tho.

Elaina

My legs are JELLO! Such a good workout! Im so excited to keep going with the program:))))

OMG I LOVED THIS..TAKING ON THE CHALLENGE!

Taylor

anni

This is the most burn I’ve felt in such a long time, I felt jelly in all the best ways! What an amazing effort and execution of this app! LOVE LOVE LOVE! ❤️❤️❤️

Kris

First workout postpartum from my first pregnancy at 27 (6 weeks & c section) and did everything, just maybe a little slower than before - I won’t be able to walk tomorrow but the burn felt so good! 🙏🏻

Alli

HARD workout! Loved it. Only thing I would change is alternative or substitute workouts. If machines aren’t available what else can we do to work the same muscles. Also modifications!!

Hana

Karlee

Grace

my legs are jello in the best way possible!!

Megan

Was great!! Kicked my booty, but was amazing!! I love the how to videos along with each workout too!

Estee

Hard. Feel great tho! And accomplished!!!:)

Gracie

This workout was amazing my legs are going to be on fire after. 😫🔥🔥 only feedback is i would love if the workouts included a stretch after and also maybe some substitutions. 💕🙏🏽

Jackie

Loved it!! This will have your legs burnin!

Tjthomas32

aubree

4 exercises. 5 minutes. No rest. Repeat circuit as many times as possible in the 5 minutes. This is an activation. Here we are focusing on “waking up” the muscles we are about to work. We are focusing on getting the blood flowing to prepare the muscles for weightlifting.

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Stand with feet shoulder width apart
- 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

Air squats

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

*10 reps per side

Reverse lunge

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

Activation + Warm Up

- 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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
* 10 per side

Dumbbell Reverse Lunge

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to half way up
- Squat back down to bottom of squat
- Stand up to full extension
- Repeat for set reps

Dumbbell Heels Elevated Goblet Squat Pulse

SUPERSET 1

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

SUPERSET 2

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Hold two weights by your sides 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge with Abduction

CIRCUIT

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
* 30 secs per side. 1 min total

Lateral Band Walk

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side
- 20 reps per side for burnout

Cable Glute Kickback

BURNOUT (optional)

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Laine

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Katherine

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This was fun, recommend adding a shoulder warm up at the beginning my only issue.

Erin

Such a good quick workout !!!! Will be doing this again !

kassi

This wasn’t too long, but a really good full body workout!

Lystra Ollivierre

W1/D6 FULL BODY

Viviana

Melissa

W2/D1 LEGS

Michelle

Kinlee

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I’ve seen more progress in the few weeks I’ve been doing your workouts than I have doing any other workout or weight loss program! Thank you!!

Emma

Molly

Cote

W2/D3 SHOULDERS + ABS

Day 19 of 75Hard! Moving and Grooving😎🤩🥳

W2/D4 LEGS

W2/D5 BACK + BICEPS

hadley

The best workout I’ve done in FOREVER!!! All the way from South Africa 🇿🇦💛

Gabi

Aran

W2/D6 FULL BODY

W3/D1 LEGS

Holly

W3/D2 CHEST + TRICEP

W3/D3 SHOULDERS + ABS

Anna

W3/D4 LEGS

Is it just me or has this week’s workouts taken it up a notch? Loving them 🙌

W3/D5 BACK + BICEP

W3/D6 FULL BODY

Worst workout… in the best way possible

W4/D1 LEGS

Amanda

W4/D2 - CHEST + TRICEP

W4/D3 SHOULDERS + ABS

W4/D4 LEGS

W4/D5 BACK + BICEPS

Day 41 of 75HARD!!! Don’t know how I would do it without this program!! I do one of your workouts and then a walk/run everyday 🤩🤩🤩🫶

W1/D1 LEGS

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