Name: Playbook - Aubri & Liv - W4/D4 LEGS
Uploaded: 2024-04-01T02:51:44.930Z
Duration: 50 min
Description: W4/D4 LEGS

Melissa

Trini

Emily

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.

- 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
* 10 per side

Lateral Band Walk

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

hip thrusts

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes
* if unable to balance, use hand not handling dumbbell to provide needed stability by holding on to a wall, machine, bench. 
* 10 reps per side

Dumbbell single leg RDL

Activation + Warm Up

- 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

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side
- 20 reps per side for burnout

Cable Glute Kickback

- 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

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

- 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

SUPERSET 2

- 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

- 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

- 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

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.

- 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

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

BURNOUT (optional)

W4/D4 LEGS

starting this again 🥰❤️‍🔥🥵💀💀

Bryn

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

Keara

W1/D1 LEGS

Maggie Roberts

W1/D2 CHEST + TRICEP

Taylor

W1/D3 SHOULDERS + ABS

Laine

W1/D4 LEGS

Caylee

Katherine

W1/D5 BACK + BICEPS

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

W2/D1 LEGS

Michelle

Erin

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!!

W4/D4 LEGS

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