Name: Playbook - Aubri & Liv - W3/D1 LEGS
Uploaded: 2024-04-01T02:51:44.937Z
Duration: 60 min
Description: W3/D1 LEGS

Michelle

Jessica

Julie

Oh man…🥵 feeling stronger every day!!!

Erin

Maggie Roberts

Sandy

Melissa

Amanda

Katie

Lilly

the forward to back lunges almost killed me and kels 🥵🥵🥵

Bryn

This BURNED but I loved it like always 🫶🏻

Rachel Seegmiller

Lauren

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

- 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

- 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

- 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
* For at home work, perform with a set of dumbbells instead of the barbell. This is your heavy lift so lift as heavy as you can!

Barbell split stance RDL

- 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

- Step forward with one leg lower down until 90 degrees
- Step backward with the same leg and lower down until 90 degrees
* Work both sides
* 10 reps each side. 1 rep = 1 forward & 1 backwards lunge on the same leg.

Forward to backward lunge

SUPERSET 1

- 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

- 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
* 45 secs each leg

Bulgarian split squat hold

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

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.

W1/D5 BACK + BICEPS

Marianna

Emily

W1/D6 FULL BODY

DIlraj

aleena

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

Gracie

W2/D1 LEGS

Audri

W2/D2 CHEST + TRICEP

Paige

W2/D3 SHOULDERS + ABS

Meant to touch 5 stars!!! This workout was a killer!!🔥🔥🔥!!!

W2/D4 LEGS

This was more repetitive than usual...and Indont have gym equipment so a few moves were harder to mimic with dumbbells

W3/D1 LEGS

Community

More workouts from Aubri & Liv