Name: Playbook - Brooke Bohning - W4/D4 Lower Body
Uploaded: 2024-01-31T15:33:58.959Z
Duration: 45 min
Description: W4/D4 Lower Body

Grace

I was looking forward to this day and now that it’s over I have no idea why 😂 I died a little 😮‍💨❤️‍🔥

vivi

Rosa-Anne Flores

We don’t have a calf machine so I added in weighted squats.

Cheryl

Legs!

What’s changing this week 👇🏼
1. If you’re using a preloaded barbell that’s 40lbs or higher, try switching to a squat rack with an olympic barbell (45lbs). You can add a little bit of weight on each side or just use the barbell. 

2. Focus on form and time under tension. While increasing the weight of each exercise, remember that form should never be comprised for the sake of increasing your weight.

- 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

Preloaded Barbell Back Squat

1. Start with a slightly elevated platform and grab a pair of dumbbells to hold at your sides
2. Perform a reverse lunge stepping one leg back off the platform and lower yourself to a 90 degree angle
3. Alternate legs

Dumbbell Deficit Reverse Lunge

- 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

- 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 - mid stance

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

W4/D4 Lower Body

My legs hurt after this. The rdls were hard!

first time in the gym🥳!!! it was scary😭❤️

Kateřina

Nerea

W1/D1 Glutes & Hamstrings

W1/D2 Chest, Shoulders & Triceps

Gina

Loved it as much as the first time 💜🤎

At first, I was really skeptical to do the assisted pull ups but I found a pull up machine and I felt a lot more comfortable. Overall I loved it!

W1/D3 Back & Biceps

Eeeks… my legs is burning! Enjoyed it!!!

Loved it! My gym didn't have a standing calf raise machine so I had to do it without one but overall the workout was great! I was really shakey doing the lunges after all of the exercises prior but I loved it!

W1/D4 Quads & Calves

I was really shakey so it was amazing. I feel so gooooddd

Still shook my way through the workout but felt like I have improved since the last one!

Payton

W2/D1 Glutes & Hamstrings

Emelyn

W2/D2 Chest, Shoulders & Triceps

I’m slowly starting to get it and getting more comfortable in the gym 🙏🏼💕

It was a good work out! I felt the struggle on this one ;)

Did it with my mom! We both loved it. I challenged myself more than usual today so I was definitely feeling it.
I substituted the Smith machine pull up for the assisted pull up machines. I really enjoy doing that one

W2/D3 Back & Biceps

Make sure yall are training to failure. The last two reps should be hard to do :)

Shayna

W2/D4 Lower Body

Definitely need to challenge myself more.  Maybe do more reps or heavier weights. I'm not feeling a burn
The workout was great though!

W3/D1 Glutes & Hamstrings

This workout has me feeling like the Incredible Hulk 💪🏼💪🏼💪🏼😂

W3/D2 Chest, Shoulders & Triceps

ugh my arms hurt I can barely type this 😮‍💨❤️‍🔥

Definitely loved the new addition today! Ready to feel sore tomorrow 🩷

W3/D3 Back & Biceps

W3/D4 Lower Body

Omg everything burns. I couldn’t even finish the lunges 🙁😮‍💨

Did this with my sister! Gorl was sweating up a storm

W4/D1 Glutes & Hamstrings

The new triceps dips were pretty fun! 😮‍💨🥰

Killer. Preworkout gave me the power of 500 men

W4/D2 Chest, Shoulders & Triceps

Feeling like a weakling in the beginning but the preworkout hit me like a ton of bricks mid sesh.
I also loved the new additions to today's workout. Definitely was feeling a burn

W4/D3 Back & Biceps

Couldn’t finish the lunges, I’m DONE 😮‍💨❤️‍🔥😮‍💨

Forgot to swipe and complete, so I lost what weights I did smh

W5/D1 Glutes & Hamstrings

Idk why benching is so much fun. My arms are shaking 😮‍💨

W5/D2 Chest, Shoulders & Triceps

my arms are shaking so bad. I’m proud that I could increase the weight on lat pill downs ❤️‍🔥 + instead of the second set of assisted pull ups I did negative pull ups and I think that killed me 🤧

Could NOT do the assisted pull-ups for the life of me. I could do the first exercise of assisted pull-ups but the second one that we had to do until failure was a no-go. Couldn't even do one. Very sad. BUT we gon work on it. Periodt.

W5/D3 Back & Biceps

holy shit I finally pushed through with the lunges and increased the weight on squats and calf raises. (Regretted it during, love it for me now 😂❤️‍🔥)

Began to sweat when I did the lunges yessir

W5/D4 Lower Body

The lunges push me over the edge every single time 😮‍💨🥲

W6/D1 Glutes & Hamstrings

The last tricep workout of this series 🥺 can’t believe 6 weeks are over and I’ve gained SO much strength, I’m so proud of

W4/D4 Lower Body

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