Name: Playbook - Aubri & Liv - W3/D4 LEGS
Uploaded: 2024-04-01T02:51:44.907Z
Duration: 50 min
Description: W3/D4 LEGS

Anna

Molly

Stefanie

Noelle

Megan

Paige

Lauren

Laura

This was a killer workout! My legs are dead but in the best way 🤩

Hana

Akaila

The Bulgarian split squat superset is my JAM.

Courtney

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.

- Position yourself on your hands and knees
- Keeping your knee in a bent position with a band above knees 
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
* 12 reps per side

Fire hydrants banded

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

Sumo squat pulses

- 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

Surfer Pop squats

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
* 12 reps per side

Single leg glute bridge

Activation + Warm Up

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
* 10 reps per side

Dumbbell bulgarian split squats

- Start in a split stance with your back foot on an elevated surface 
- Jump up
- Land softly
* Work both sides
* 10 reps per side

Explosive Bulgarian split squat jump

SUPERSET 1

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side
* 10 reps per side

Lateral goblet lunge

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

SUPERSET 2

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
* 15 reps per side

Lateral Band Walk

- Start in a squatting position with dumbbell held a chest height
- Slowly rotate into a bent over position 
   - legs will be straight with a slight bend
   - dumbbell locked in at chest w/ elbows glued to side 
   - straight back
   - core engaged 
- Slowly rotate back into the squat position 
- That is one rep. Repeat for however many reps needed

Frog Squat

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.

- Bring you hand and Heel together in the air
- Alternate on both sides 
- Pick up speed as your get comfortable

Heel Taps

- 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

BURNOUT (optional)

W3/D4 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

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!!

Emma

Cote

W2/D3 SHOULDERS + ABS

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

W2/D4 LEGS

W2/D5 BACK + BICEPS

hadley

The best workout I’ve done in FOREVER!!! All the way from South Africa 🇿🇦💛

Gabi

Aran

W2/D6 FULL BODY

W3/D1 LEGS

Holly

W3/D2 CHEST + TRICEP

W3/D3 SHOULDERS + ABS

Is it just me or has this week’s workouts taken it up a notch? Loving them 🙌

W3/D5 BACK + BICEP

W3/D6 FULL BODY

Khloe

Worst workout… in the best way possible

Grace

W4/D1 LEGS

Amanda

W4/D2 - CHEST + TRICEP

W4/D3 SHOULDERS + ABS

W4/D4 LEGS

W4/D5 BACK + BICEPS

Day 41 of 75HARD!!! Don’t know how I would do it without this program!! I do one of your workouts and then a walk/run everyday 🤩🤩🤩🫶

W3/D4 LEGS

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