Name: Playbook - Aubri & Liv - W2/D1 LEGS
Uploaded: 2024-04-01T02:51:44.870Z
Duration: 60 min
Description: W2/D1 LEGS

DIlraj

aleena

After the full body and this over the past days… I’m dead

Gracie

Maggie Roberts

Going to be feeling this tomorrow!! 🔥🔥

Julie

Great workout 🏋🏻‍♀️ took me 50 minutes with plenty of break in between

Sandy

Every workout is so good. Challenging and total sweat fest

Catherine

And suddenly I need to invest in a walker for the next 3-5 business days lmao killer workout ladiesss

Shannon

I can’t feel my legs!! Amazing workout!

Jalynn

Caroline

Katie

Amanda

Super good burn for an at home workout! So happy I could get this in before the Holiday weekend 💕💕💕

Maddie

I love that I can listen to my own music/podcast while still watching the moves!

Kimberly

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

- 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 per side

Reverse Lunge + Twist

Activation + Warm Up

- Holding your dumbbell with both hands at chest 
- Keep your chest and upper body held in a neutral position or with a slight arch.
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides
* 10 reps each side. Perform all reps on same side before switching to other leg

Goblet forward lunges

- 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

- 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

- Step off the box 
- Step back behind your opposite foot
- Keep your chest high 
- Push through your front leg to come up
- Alternate between legs
* 10 reps per side

Elevated curtsy squat

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.

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

- Sit into a squat position 
- As you raise, use your core to lift one of your legs to at least a 90° angle 
- Return to your starting position and repeat to the opposite side

Squat to High Kick

BURNOUT (optional)

W2/D1 LEGS

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

Rachel

Joely

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.

W2/D1 LEGS

Community

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