Name: Playbook - Aubri & Liv - W3/D1 LEGS
Uploaded: 2024-04-01T02:51:44.891Z
Duration: 60 min
Description: W3/D1 LEGS

Gabi

Megan

Lauren

Compared to the previous few leg workouts this one was not the greatest… many of the exercises/ sets weren’t tiring or challenging, even with added weight or modifications :(

Emily

Mercedes

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.

- 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

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to land in a squat 
- Repeat on opposite side
- If using weight, hold in a goblet position.
*10 reps per side

Reverse lunge to squat

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs
* 10 reps per side

Step Ups

Activation + Warm Up

- Start with a staggered stance 
- Hinge at the hips and lower down
- Stop dumbbells at shin height 
- As you pull up engage your hamstrings
* 10 reps per side

Barbell split stance 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

- 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

SUPERSET 1

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

Lying Hamstring Leg Curls

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
* 10 reps per side

Dumbbell Reverse Lunge

SUPERSET 2

- Start on your side, with your elbow on the mat, knees stacked together, and feet behind you.
- Drive your hips up off the floor and forwards.
- Open your knees while keeping your feet together.
- Return to the start position, and repeat for desired number of repetitions.
- Repeat on the opposite side.
* 8 reps per side

Clamshell with Hip Lift

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise
* 12 reps per side

Dumbbell single leg hip trust

- 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

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.

- 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

- Lying on your back with one leg straight with your heel on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your leg
* 30 secs per side

Single leg Hamstring ball roll ins

BURNOUT (optional)

W3/D1 LEGS

starting this again 🥰❤️‍🔥🥵💀💀

Bryn

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

Keara

W1/D1 LEGS

Maggie Roberts

Trini

W1/D2 CHEST + TRICEP

Taylor

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.

Erin

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!!

W3/D1 LEGS

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