Name: Playbook - Brittany Lupton - FULL LEG DAY
Uploaded: 2024-04-08T14:13:07.053Z
Duration: 45 min
Description: FULL LEG DAY

kaitlyn 

Just hit 150 on squat! Working back to 200 after my injury. Let’s get it!!

Shae

let's hit some LEGGIES together!! 💦🎧👟💙

the workout:
- dynamic lower body warm-up
- Squats | 3x5  *followed by increasing the weight by 10-20lbs each set to see where my top set is. struggling back at 185. but will slowly get back!!!
- RDL’s | 4x8
- Pistol Squat Practice (did this for fun in between RDL sets!!)
- Leg Press | 4x10
- Single Leg Extension | 3x5 
- Leg Extension | 3x10
- Walking Lunges | 3x12

TEAM NEVER-SKIP-A-WARM-UP: The goal is to get your joints primed, blood flowing & lower body ready to lift some weight!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Front/Back Leg Swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral Leg Swings

90/90

Lateral Lunges

Deep Squat

Deep Squat Hamstring Stretch

DYNAMIC LOWER BODY WARM UP

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Squats

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

RDL's

- Start by standing in front of a box, step one foot on to the box and as you push off your back foot, bring it around and over the front of the box to extend it out front
- Focus on a fixed point ahead of you to keep yourself steady, now, from the bottom of your squat, tense your core and glutes as you explode to the top of the rep (the more your core is engaged, the easier you’ll keep your balance as you rise!)
- maintaining a straight back, bend your working leg and hinge at your hips as you sink back down into the squat, and step your extended leg back around and down to the starting position
- Perform on the other side (allowing your legs to rest helps maintain your stability without giving your core a break)

Pistol Squat practice

- 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

*perform 5 reps on EACH leg
- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

- 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 Extension

- Keep your chest up holding two kettlebells or dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat, alternating legs

Dumbbell Walking Llunges

FULL LEG DAY

easy breezy BACK & BICEPS WORKOUT

Upper body and lower body done. 300 abs done. Happy Saturday!

GLUTE & HAMSTRINGS WORKOUT

UPPPER BODY PUSH + ABS

Stine

Abs are on fire 🔥 and upper body is feeling so good!

BACK & BICEPS

GLUTES WORKOUT

Kay Fluharty

UPPER BODY PUSH DAY

Best leg day in a while. Glutes are PUMPED. 😎

LEG & GLUTE WORKOUT

Celina

BACK WORKOUT

LOWER BODY WORKOUT

You are the best coach 2024 ❤️❤️❤️❤️

Waldo

UPPER BODY WORKOUT

GLUTES & HAMS

Alexandria

Get ready to SWEAT! Intense high energy workout 💪🏻

Cassie

FULL BODY BURN (DB only)

BACK, BICEPS & BRAIDS

Amazing workout 
(I dislike cardio) but this one was 🔥

Thank you Britt for this workout. I did so much running today! And actually kept up with the actual workout! I’m so proud of me. I’ve never ran .25 miles without stopping before and I’m very proud of me. Then did 8 rounds of 1 min sprints! And then the rest of the workout shown, I’m so proud, and I’m not even like worn out really. Like I’m breathing heavy but like not like out of breath! I’m so proud , I also did pt and yoga at the end!

CARDIO + CORE

Erin

quad focussed leg day

Erika

chest, triceps & shouldaaasss

Madison

Quads & Abs

FULL leg & glutes day

Marissa

Brutal but sooo good! Spider curls are no joke!

Back and Biceps

Astrid

Karina Ortega

Kathy Hemstreet

Cardio & Core

🔥 Siento que mañana no voy a poder caminar 😅🔥🔥🔥🔥

Tayla Friday

Short and sweet. OUCH!!! Mybquads are screaming at me💪🦵

Annette Pineiro

Leg Workout - quad focused

Angela

Sammie

Quad Focused Leg Workout

My triceps are literally about to blow up 😅 such a good workout! I added in some lateral raises to finish off the workout.

Sabrina

Amazing! Thanks Brit! My arms were shaking!!!

Good one to just get back into the gym after being sick for the last week. Felt good to get back in the gym and work

Anna

Chest, Triceps & Shoulders

BRIT

Mandy

First time using your app! Great workouts and very easy to follow! Thank you.

Tammy

Quick chest & triceps workout

Kate

Morgan

Raynia

Hams and Yams day!

Stef

JoHannah

Megan

Back and biceps

Stacy Butler

Really pushed myself today! Shoulders are feeling it

Jillian

my shoulders are so dead 💀 how good 😍

Olympia

Annie

Quads & Glutes

Dana Niemisto

Eryn Mccracken

Back & Biceps

KILLER 🔥 enjoying adding this into my workout plan

Allison

Quad Focused Leg Day

Emily

Back & Biceps | PULL

Joslyn

Arms

Dumbbell Only Leg Day

Quick workout but great upper body workout!!!

Heather

The Perfect Push Day

Glute & Leg Day

It was perfect for when I wanted to do full body but didn’t have much time.  I was so sweaty by the end!!

FULL LEG DAY

Community

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