Name: Playbook - Aubri & Liv - W2/D1 LEGS
Uploaded: 2024-04-01T02:51:44.856Z
Duration: 60 min
Description: W2/D1 LEGS

Viviana

Taylor

Melissa

Lauren

Very easy to complete in the gym esp when it’s busy since there isn’t much for machine work

Laura

Talita

No the biggest fan of a 100-rep burnout tbh. I get bored and totally lose count 😂 Definitely prefer the two 1-minuters so I’m just reppin’ until the timer gives out.

Courtney

THE ONLY WAY YOU SEE RESULTS IS IF YOU STAY CONSISTENT.

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.

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- 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

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

Jump Squats

- Shuffle your feet side to side 
- While engaging your core, alternate reaches across your body
* 10 reps per side

Alternating side reach

Activation + Warm Up

- 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 a little more than hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Sumo Dumbbell RDL

- 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

SUPERSET 1

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

Lying Hamstring Leg Curls

- Jump down into a wide squat position
- Explode/jump up from the bottom of the squat, bringing your feet together
- Land back down into the wide squat position

Heel Click squat jumps

SUPERSET 2

- 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

- Start with your feet close together in a squat position 
- Staying low you will then jump out into a wide squat 
- Hop back to starting position
- Repeat

Low pop squats

- 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

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.

- Stand a few inches in front of the step
- Press hips back, lower down and jump on top of the step
- Land softly on the step
- Complete the movement by jumping off the step with both feet landing again in a squat
* Each jump is 1 rep

Step jumps

BURNOUT (optional)

W2/D1 LEGS

starting this again 🥰❤️‍🔥🥵💀💀

Bryn

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

Emily

Keara

W1/D1 LEGS

Maggie Roberts

Trini

W1/D2 CHEST + TRICEP

W1/D3 SHOULDERS + ABS

Laine

W1/D4 LEGS

Caylee

Katherine

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

Michelle

Erin

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!!

W2/D1 LEGS

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