Name: Playbook - Aubri & Liv - W2/D4 LEGS
Uploaded: 2024-04-01T02:51:44.873Z
Duration: 50 min
Description: W2/D4 LEGS

Day 19 of 75Hard! Moving and Grooving😎🤩🥳

Erin

Taylor

Trini

Noelle

Cassidy

Megan

Lauren

Rosie

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.

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge with Abduction

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and hold for desired seconds 
- Work both legs
* 20 secs each side

Bulgarian split squat hold

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
* 10 each side

Fire hydrants

Activation + Warm Up

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg Press - Sumo Stance

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell Goblet Sumo Squat

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

*10 each side

Lateral Step-Ups

SUPERSET 1

- 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

- Start with your feet close
- Slightly hopping, you will drop down into a wide squat pushing your knees out, facing one direction 
- Hop back up to starting position, facing forward 
- Repeat squat on the other side

* 10 reps each side

Surfers

SUPERSET 2

- 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

- 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

- Hold two weights by your sides 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

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.

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell Good Morning

- 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

BURNOUT (optional)

W2/D4 LEGS

starting this again 🥰❤️‍🔥🥵💀💀

Bryn

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

Emily

Keara

W1/D1 LEGS

Maggie Roberts

W1/D2 CHEST + TRICEP

W1/D3 SHOULDERS + ABS

Laine

W1/D4 LEGS

Caylee

Katherine

W1/D5 BACK + BICEPS

This was fun, recommend adding a shoulder warm up at the beginning my only issue.

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!!

W2/D4 LEGS

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