Name: Playbook - Brittany Lupton - W3/D1 Leg Day
Uploaded: 2024-04-01T16:24:31.077Z
Duration: 45 min
Description: W3/D1 Leg Day

My legs are shaking and I’m worn out from doing pause squats. But definitely getting stronger!

JoHannah

Stephi

Angelica

Kacey

Hailey

This workout was brutal!!! My legs are dead.

Salome

Super challenging but a good push for myself 👊🏻

Victoria

Hannah

Katie

Leah

Maddie

Haven

Legs are noodles walking out of the gym today 🥵

Anna

Claudette

Ella

Shae

FRICKEN KILLER but loving second round of this 😍🥹

Emilka

That was painful, but new PR on leg press + form for squats and DLs is improving 💪

Kirsten

Ashdyn

Angel

So good! Hit a PB by 20kg on leg press even after killing my legs on some high squats too!

Erin

Ayanna

Had to modify a bit due to time constraints, but did what I could and felt the burn!

Hamilton

Leona

Shewwww those pause squats killed ❤️‍🔥❤️‍🔥

Veronica

Dina

Carlotta

This workout WILL put your legs on fire 🔥

Shianna

Kennedy

Jessica

Gym was really crowded so had to make some adjustments, but I got a good sweat on.

Megan

Really enjoyed the leg extensions this time- definitely felt them afterwards 😆 I wasn’t expecting the pause squat, so that was a bit of a challenge, but I’m glad I did it! :)

Kaitlyn

Feels great to be gaining my strength again & getting back to the weight I was lifting prior to taking a break!! The first day, I could barely do the lunges I was so sore- now I’m doing every rep! 🤩🤩🥳 I’m feeling so proud

Allison

Kaitlin

Stacy Butler

Abby

Courtney Peglow

Nothing like starting the Monday after a holiday destroying your legs at 7am 💀🔥🦵🏻🍗

Rachael

haven’t sweated like this in so long… you were out for blood on this one Britt!!! thought I wouldn’t even make it through the pause squats… but stayed strong 💪🏽

Rebecca

Another amazing workout 🏋🏻‍♀️ i don’t think i’ll be able to walk after this

Cheyenne

Michaela J

Pulse squats & single leg extensions on Halloween 🎃☠️🪦

RIP to my legs

Faith

Kimberly

- Back Squat 3 x 8
- Romanian Deadlift 3 x 8
- Pause Squat 3 x 12
- Walking Lunges 3 x 10
- Leg Press 3 x 10
- Single-Leg Extension 3 x 15

- Stand with feet slightly wider than hips distance 
- Rest barbell on upper traps and hinge the hips back into a squat 
- Drive the heels into the ground and keep the spine in neutral

Back Squat

- Stand with feet directly under hips 
- Hinge hips back and keep spine long as you grab the barbell 
- Keep the barbell close to your legs as you stand 
- Lower barbell all the way back to the floor and repeat 
- Keep core engaged throughout

Conventional Deadlift

- Performing a back squat, hold a "pause" at the bottom (when you hit 90 degrees or "parallel") return to top

Pause Squat

- Hold dumbbells down by your sides and step forward into a lunge 
- Create a 90 degree angle at both knees as you step forward 
- Drive the front heel into the ground as transfer into a lunge on the other side 
- Keep your spine long and core engaged

Walking Lunges

- Place feet low on the machine, directly under your hips 
- Drive through the heel as you lengthen the legs and engage the glutes

Leg Press

- Sit on machine and lengthen one leg as you lift the lever up and engage the quad 
- Move in a slow and controlled manner

Single Leg Extensions

W3/D1 Leg Day

Great first workout! Haven’t worked out in months and this was a great start to getting back into it!

Crystal

Good! I felt more confident being in the gym which was very nice to have.

Bonnie

Beate

W1/D1 Leg day

Florencia

Great! I got out of a routine for a while because ya know… life.🤷🏼‍♀️ This is perfect for me to get back in the groove of things and keep me consistent and organized!🩵

Colleen

W1/D2 Pull Day (Back, Biceps, Rear Delts

Brigitte

Joelle

W1/D3 Push Day (Chest, Triceps, Shoulders)

Cassidy

Jerrie

W1/D4 Leg Day (Glute Focused)

Absolutely no motivation this morning, but I love your workouts so much that I showed up anyways and you did not disappoint! So good! Now I’m actually excited to tackle the rest of my Monday 💪🏼

Jordi

Week 2 round 2 I am getting so much stronger! I love this feeling!!!

W2/D1 Leg Day

Took about 30 mins. The inverted rows are challenging!

Kelsey

Itzel

W2/D2 Pull Day (Back, Biceps, Rear Delts)

Took 30 mins. Any tips for wrists hurting during tricep pull downs? It’s the way my wrist has to turn as going down and it doesn’t feel great.

Mary

I think it was a to easy and the time wasn’t accurate

W2/D3 Push Day (Chest, Triceps, Shoulders)

I added some RDLs in the middle. Super sweaty. Much needed.

Amber

I got it done! I pushed myself and said let’s get this workout done!!!

Gendya

W2/D4 Leg Day (Glute Focused)

Really feeling it! I could feel my heart pumping this time!!!!

Maria

W3/D2 Pull Day (Back, Biceps, Rear Delts)

W3/D3 Push Day (Chest, Triceps, Shoulders)

Nicole

Stick some music on and feel pumped while doing this leg out!

W3/D4 Leg Day (Glute Focused)

Last week of round 2 for me. I am happy to see that I’ve made a lot of strength progress since my first round one! It keeps me coming back

Legs are already TOASTY, can only imagine what they will feel like in the next 2 days

Loved the workout! Improved my weights and my legs feel like jello! Cant wait for tomorrow!

W4/D1 Leg Day

Improvements in weights! I loved this upper body workout!

Alexis

Marissa

W4/D2 Pull Day (Back, Biceps, Rear Delts)

Last week again already! So sad I loved it. Definitely saw progress!

Last upper body workout with this program and I am happy with my progress with this program!

Probably my favorite upper body workout 💪🔥

Amélie

W4/D3 Push Day (Chest, Triceps, Shoulders)

This is my 4th time finishing this program and I love it more every time I do it

Last workout of the programme already. Have progressed and loved the short but effective workout!

FINISHED THE PROGRAM!! Went heavier in every exercise feeling good!!

W3/D1 Leg Day

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