Name: Playbook - Brittany Lupton - W4/D1 Advanced- Leg Day
Uploaded: 2024-04-01T16:23:23.167Z
Duration: 45 min
Description: W4/D1 Advanced- Leg Day

gonna regret doing this in the middle of my long stretch at work cause I’m gonna be SORE

Anna

Jenna

Nicole

Awesome workout! I’m definitely feeling it.

Brandy

Was not feeling it this morning. Almost didn’t go. This was my best workout so far. Loveee leg days and now I feel amazing to start my day!

Madison

Jillian

I already feel stronger since Week 1! 🤩

Mary

Dana Niemisto

I felt my form really coming together today. Sitting back and deeper in squats, driving heel in step ups, and practiced diaphragm breathing. Phenomenal! Ready to cool down.

Brycie Tamayo

For sure gonna feel this the next couple days 🔥

Omggg I can’t feel my legs! Feel amazing after but the burn during was REALLLL

Emilka

Annette Pineiro

Jodi

Katie

Tiffany

Lauren

I loved it!! but can you possibly add an alternative for the leg press machine? It is always taken at my gym and usually has a line as well :/

Allison

Mandy

Shaye

I am literally dying!! Such a good workout💪

Paula

Julia

Rachel

Made it in after a rough day and kicked some booty (literally) 🥵🔥

Taylor

Addison

Tatiana

Woah! Those step ups really came out of nowhere! In a good way lol

Amanda

Faith

Anna Kraus

Libby

Angel

The order of the weeks on the main advanced page is out of order, the week 4 day 1 leg is listed last!

Megan

- Barbell Squats 4 x 8
- Front Squats 4 x 8
- Step-Ups 4 x 12
- Leg Press 4 x 10

*SUPERSET NEXT TWO*
- Walking Lunges 4 x 20
- Sumo Squats 4 x 10

- 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

- Hold barbell in front of you with crossed arms 
- Shift your hips back in space as you come into a squat position 
- Drive the heels into the ground and keep your spine in neutral 
- Engage the core throughout

Front Squat

- Hold dumbbells down at your sides and place one foot on an elevated platform 
- Drive the heel into the box as you step up with control 
- Keeping the same foot on the box lower back down to start 
- Keep spine in neutral and core engaged throughout

Weighted Step Ups

- 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

- 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

- Stand with your feet a little wider than hips distance and toes turned out 
- Hold one DB with arms lengthened towards the ground 
- Hinge hips back slightly as you bring the shoulders forward for leverage (make sure to keep the spine in neutral) 
- Lower into a squat as you drive the heels into the ground 
- Keep core engaged throughout to protect the low back

Sumo Squat (Angle 1)

Super Set

W4/D1 Advanced- Leg Day

Brinley

great! too much volume for me so i just adjusted but loved the exercises

Laura

Kayla

W1/D1 Advanced- Leg Day

Christina

Felt good to push myself with more reps. Hoping to up my weight soon.

Melinda

W1/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

Destiny Mattox

Sabrina

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

Caitlin

I’m gonna regret killing this leg day when I’m working 5 12hour days in a row but I felt strong today

Salome

W1/D4 Advanced- Leg Day (Glute Focused)

Leah

Lexus

McKenna

W2/D1 Advanced- Leg Day

feeling strong as I can increase weight in some sets.

Brittany

Alana

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

Already toasty and haven’t even left the gym yet

Great workout! Pushed myself and did not think I could finish all sets but I did!

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

My booty is on fireeeee and I love it!!! 🔥🔥🔥

Isabelle

W2/D4 Advanced- Leg Day (Glute Focused)

The walking lunges-sumo squat superset almost made my legs fall off 😂😭

Erika

W3/D1 Advanced- Leg Day

Shae

Danielle

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

It was good but I am struggling with the dips

Gabby

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

Great workout!! Just crushed this at almost 6 months pregnant 👊 ( with a few modifications) 🥳

Addelyn Quinn

Casey ✨

W3/D4 Advanced- Leg Day (Glute Focused)

Was able to push up in weight and I’m super happy about it

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

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

Loved it! Can’t believe I’m already at the end of week 4. Will repeat for sure!

W4/D1 Advanced- Leg Day

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