Name: Playbook - Aubri & Liv - W1/D1 LEGS
Uploaded: 2024-04-01T02:51:44.766Z
Duration: 60 min
Description: W1/D1 LEGS

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

1st day, but def a good one!
Cool Down shld be included to have a one-shop experience.

Lystra Ollivierre

DIlraj

Cece

Dakota

It was great! Haven’t sweat like this in a hard minute!

Andalin

Oh my gosh!! I don’t think i’ve ever sweat so much in my life! my legs are shaking so much but i’ve never felt so good either so excited for the rest of the month!!

Unreal leg workout. Exceeded my expectations. Simple and effective movements.

Joely

Tara

Erik

Sarah

Amazing first workout on the program and burn!!! 🔥🔥

Jessica

Janae

Meredith

Martha

SO GREAT! Well balanced and definitely got my heart rate up. 
Legs are broken.

Tasmin

Maggie Roberts

Mallarie

Brie

First workout getting back into strength training. This felt good. My legs might be jello tomorrow, but in a good way! 👍🏻

Julie

That.was.amazing. Seriously great workout, keep it coming!!

Catherine

Love it so far - the alarm for the timer is quite loud and harsh though If you have head phones in xx

Lydia

Allie

Lauren

montserrat

Maddie

It was soooo good! Got a good burn ❤️‍🔥

Paige

Loved the format and the exercises! Thank youuu

Katie

Noel

markelle

Cheers to the first workout of 2023👏🏼

Madi

Lyndsay

baylie

Hope I can walk tomorrow! This workout was a killer 😅

Vivi

Jalynn

Tonya Forst

It was great ! It pushed me really hard and I loved it. But I would like if you said how heavy the weights are each exercise!☺️

Skye

Incredible leg work out! Can’t wait to keep doing more of these!

Emily

Great! Quick and easy to follow with a good sweat!

Chelsea

Erin

27 but legs feeling like they’re 103 after that one sheesshhhh

Shelby

I do a lot of leg work and it was really nice to switch things up a bit to shock my body!!

Amazing!! Great workout definitely going to feel this later

Lauryn Tingley

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 a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

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

Jump 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
- While you Lunge back twist upper body to opposite side 
- Reverse the movement back to starting position 
- Alternate between legs
*10 reps each side

Reverse Lunge + Twist

Activation + Warm Up

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

SUPERSET 2

- Start in a squatting position with dumbbell held a chest height
- Slowly rotate into a bent over position 
   - legs will be straight with a slight bend
   - dumbbell locked in at chest w/ elbows glued to side 
   - straight back
   - core engaged 
- Slowly rotate back into the squat position 
- That is one rep. Repeat for however many reps needed

Frog Squat

- Start with your feet close together
- Slightly hopping, you will drop down into a wide squat while raising your arms overhead
- Hop back up to starting position and lower arms

Squat Jacks

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides
* 10 reps each side

Dumbbell split squats

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

- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat
- Hop back up, and rotate at the waist, with your torso facing forward, and your feet facing completely to one side. 
- Repeat twisting in the other direction

Squat + Hip Rotation

BURNOUT (optional)

W1/D1 LEGS

Rachel

this hurt. got half way thinking “oh i got this, it’s easy” then the rest killed me! feeling so strong now though!

Cloey

W1/D2 CHEST + TRICEPS

Coleson Bunting

Avery

kassi

W1/D3 SHOULDERS + ABS

Sadie

W1/D4 LEGS

Karlye

DanielaEscobar

I feel like the at home workouts could be more at home friendly! Not everyone has access to equipment that is resistance band compatible, or other equipment of sorts.

W1/D1 LEGS

Community

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