Name: Playbook - Aubri & Liv - W1/D3: LEGENDARY LEG DAY
Uploaded: 2024-04-26T16:11:22.488Z
Duration: 45 min
Description: W1/D3: LEGENDARY LEG DAY

Super effective workout and satisfying to finish! Hard but manageable.The app is really nice and clear with instructions on how to have the right technique. Thanks girls! Xoxo

Lisa

For the burnout, the video shows a weighted sumo squat pulse followed by unweighted consecutive sumo squat pulses, but the description just saws weighted sumo squats followed by the unweighted sumo squat pulses. Can you clarify if the weighted should be a 2-pulse sumo squat or just a sumo squat?

Courtney

My legs are SHAKING! Love that these workouts take under an hour!!!

Morgan McQueen

Such a good burn!! Feel like it hit all the muscles

Daisye

Erin

OLIVIA

Cynthia

Definitely longer than 45 minutes so I had to skip a set, but a killer booty and leg workout!

Mykelle

Makenzie Wilkinson

BESTTT way to start the day 🥵🥵🥵🥵🥵

Taylor

Leg day has to be my least favorite but this made it bearable … but SO hard at the same time

kassi

Avery

Caroline

Felicia

Emma

So good! Always love the leg/glute work!!

Megan

swapped days 2 and 3 for time purposes so i did this today and beware… it’s 🔥🔥🥵

Olivia

THE LEG DAY OF LEG DAYS.

Once you complete it, take a sweaty selfie & share it on social. We love to see you doing these workouts!

Remember to challenge your lifts & lift as heavy as you can or feel comfortable doing!

This is an OPTIONAL add to your workout. Please note, if you choose to add it, it will add time onto the suggest time it takes to complete this workout! 

We are always using our core/abs when performing any kind of movement or lift. Yes, even when you are lifting legs, you are working your core! That is why it is super important to activate them/warm them up before going into a workout. It will also help us work the core muscles deeper.

Heel Taps

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged
*10 each side

Low plank hip dips

1. Lie flat on your back on an exercise mat or the floor. Extend your legs straight out and place your hands behind your head, elbows wide.

2. Lift your head, neck, and shoulders off the ground, engaging your core muscles.

3. Bring your right knee towards your chest while simultaneously twisting your upper body to bring your left elbow towards your right knee. This motion mimics a bicycle pedaling motion.

4. As you extend your right leg back out, simultaneously lift your upper body higher and reach your left hand towards your right toes, aiming to touch them. Keep your core engaged throughout the movement.

5. Return to the starting position and repeat the movement on the other side, bringing your left knee towards your chest, twisting your upper body to bring your right elbow towards your left knee, and then reaching your right hand towards your left toes.

 6. Continue alternating sides, performing the bicycle motion with your legs and twisting your upper body while reaching for the opposite toes.

7. Aim to perform the exercise in a controlled and fluid motion, focusing on engaging your core muscles throughout the movement.

* 10 each side

Bicycle to Toe Touch

CORE ACTIVATION (OPTIONAL)

For this circuit use a weight load that you can use for both of the movements. 

YOU ARE ONLY DOING:
12 rdl
12 hip thrusts 

There are four movements shown here but the ones labeled (at home variation) are for the people working out at home! 

This superset is designed to specifically target your glutes & hamstrings. This superset is highly effective for building lower body strength.

For weight reference, I used a 45lbs barbell with 25lbs plates on each side for this superset.

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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

- 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 (AT HOME VARIATION)

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

DB Hip Thrust (AT HOME VARIATION)

SUPERSET 1

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top
* 10 both sides

Front foot elevated reverse lunge

Double Kettlebell Swing

- Stand in a wide toed out stance 
- Lower into a squat and pulse

Sumo Squat Pulse

SUPERSET 2

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Please watch the ENITRE video to know how to do this burnout. 

You are going to do 10 sumo squats - drop the weight - go IMMEDIATELY into 20 sumo squat pulses. 

30 reps total 

Complete 2-5 rounds until you really feel the burn in the booty

Please watch the ENITRE video to know how to do this burnout. 

You are going to do 10 sumo squats - drop the weight - go IMMEDIATELY into 20 sumo squat pulses. 

30 reps total

BOOTY BURNOUT (watch full video & read description)

BURNOUT

W1/D3: LEGENDARY LEG DAY

START HERE

WEEK 1: RECIPES

Trying to get back on track! This was a good start!

Julie

Jasmine

Jordyn

W1/D1: FULL BODY FRENZY

Grace

Josie

Taylor Martin

W1/D2: SHOULDERS ON FIRE

W1/D4: ACTIVE REST DAY

It was pretty long. I enjoyed it, I feel like it just took a little longer to complete

Definitely took me longer than 50 min but such a good burn! Would love if there was a note about a) weight suggestions and b) what muscle you should be working because with arms it’s especially easy to do it incorrectly and keep it all in your traps/shoulders

W1/D5: UPPER BODY BURN

Sandy

My legs are shaking!🫨 such a good leg workout!

Loved that this workout was a change from all the circuits! My legs are trembling

W1/D6: LEGZ 4 DAYZ

W1/D7: REST DAY

The food and snack options did not have a recipe attached, just a video. Only the goulash had ingredients and instructions listed.

Jordan

These were all really good and really helped me stay on track and heathy

Abbigayle

WEEK 2: RECIPES

Every single workout in this spring program has wrecked me in the best way! Such a good change to my routine 💪🏻

Hilary

W2/D1: ULTIMATE UPPER BODY

Quite the burn. Makes me feel strong 💪🏽

That 8 min circuit was amazing 🔥🔥🔥🔥

W2/D2: LEGAROOS

Had to modify the Copenhagen plank. Fun to have something to work towards.

Tiffany

Hannah

W2/D3: FULL BODY FUN

Loving having days to play tennis & still get workouts in! Active recovery is good for the soul.

W2/D4: ACTIVE REST DAY

Brooklyn

Buns on fire after those hip thrusts at the end! Took me 40 min + the ab activation set

W2/D5: BOOTY SCULPT

Don’t discount the prayer presses. They lit my arms on fire. 🔥

My arms feel like one of those crazy long blow up people at a car sales lot. But in the best way possible!! 🤪🤩 Felt that burn!🔥

Gabby

W2/D6: UPPER BODY SLAY

Did this and an outdoor 4 mile hike!🤩🤩

W2/D7: REST DAY

WEEK 3: RECIPES

Emily

W3/D1: POWER LEGS

5 rounds really makin me grateful for the 3 rounds after 💀😂🔥

Awesome shoulder burn! 3 weeks in and already seeing a difference in arm definition.

W3/D2: SHOULDER SURRENDER

So good!!! Would love a couple of more ab exercises in there

W3/D3: FULL BODY FRENZY

W3/D4: ACTIVE REST DAY

Can feel my butt rounding out now. 🍑 😂

London

W3/D5: LOWER BODY BURN

loved that upper body one and how it was spread out

Such a good shoulder blitz. Felt strong on week 3 and weighted up. 💪🏻💥

W3/D6: UPPER BODY DEMOLISHER

W3/D7: REST DAY

WEEK 4: RECIPES

Probably one of the most fun full body workouts I’ve done!

this is my day two doing your workouts and wow I have never felt my muscles that much before what a great workout I can’t wait to show up every day this week 💕

W1/D3: LEGENDARY LEG DAY

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