Name: Playbook - Aubri & Liv - W1/D4 LEGS
Uploaded: 2024-04-01T02:51:44.779Z
Duration: 50 min
Description: W1/D4 LEGS

Laine

Maggie Roberts

Day 11 of 75Hard!! These structured workouts are helping out BIG TIME with staying on track!

Erin

Taylor

Khloe

Xime Chouza

Emma

Katherine

Stefanie

Paige

Lyndsey

Laura

Megan

The leg days have kicked my butt in such a good way 💦

Rachel

This one KICKED my a$$$$$. I would love to see some alternatives to workouts in case a machine is being used😇

Estee

Wow these leg days are sooo good. I had to wait a few days to do this one because i was still too sore from the day 1 leg day lol 😅😅

Jackie

Killer, legs were shaking by the end 👏🏽

Sophie

Chelsea

So great!!! I played division 1 volleyball for the past 5 years, and so getting into a new fitness routine post-volleyball has been tricky, but I landed on y’all’s page, and I am so thankful! And now it’s even better in this app. Thank you both!!! Keep ‘em coming 💪🏼

Hannah

EVERYTHING COMES TO YOU AT THE RIGHT TIME.

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.

- 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
* 10 per side

Lateral Band Walk

- When you're in the lunge position, keep your legs, knees and body all at 90 degrees to one another.
- When you jump, you land with a soft knee right back into the lunge position with your upper body over top of the back knee.
* 10 per side

Alt. Jump Lunge

- 3D lunge has 3 separate lunges that you will perform.
- First, the forward lunge. Stepping forward, ensuring that your knee doesn't go over top of your toes. Kneeling tall over top of the back leg.
- Return.
- Second is the side lunge. Step out, ensuring that your foot, knee and hip are all in line. And sit your back behind you.
- Third, the reverse lunge. Step back and return to standing position.
- All three lunges on one side is one rep
* work both sides. 3 per side.

3D Lunge

- 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

Activation + Warm Up

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
* 10 reps per side

Dumbbell bulgarian split squats

- 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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
* 12 reps per side

Single leg glute bridge

SUPERSET 1

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side
* 10 reps per side

Lateral goblet lunge

- 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

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

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

Jump Squats

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

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.

- Move one foot forward and one foot back lowering your back knee to the ground
- Press hips back and bend knees to 90 degrees
- Immediately reverse direction and explosively drive through the heel of your front foot
- Lift your knee up towards your chest

Sprinter lunge

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, lifting up onto your toes at the top

Prisoner squat + calf raise

BURNOUT (optional)

W1/D4 LEGS

starting this again 🥰❤️‍🔥🥵💀💀

Bryn

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

Emily

Keara

W1/D1 LEGS

Trini

W1/D2 CHEST + TRICEP

W1/D3 SHOULDERS + ABS

Caylee

W1/D5 BACK + BICEPS

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

W2/D2 CHEST + TRICEP

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!!

W1/D4 LEGS

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