Name: Playbook - Charity Witt - W2 D1 Legs
Uploaded: 2023-07-17T01:02:42.171Z
Duration: 90 min
Description: W2 D1 Legs

Ashley

Week 2: Increase weight up 3-5% 

Starting the week off with a true foundational piece...your legs! 

Pay attention to rest times, reps and increase weight when can.

- 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

Increase weight up 3-5%

- 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

Barbell back squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step downs

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

W2 D1 Legs

Amazing, legs on fire. I need to work on my balance with the box steps but really enjoyed the whole session!

Emily

Lissa

Wow! Leg BURNER! Didn’t seem tough until I was actually in it- great workout!

Amanda

W1 D1 Legs

Patricya

Loved this can’t wait for the end results to start coming in!

Nicole Damon

Tracey

W1 D2 Upper

This workout got me so exhausted. I had to take 3-4 mini brakes during the 30min stairs workout. Overall great workout.

Roger Moreno

W1 D3 Cardio/Core

I am loving these workouts!! This is exactly what I needed to get back at it

W1 D4 Glutes/hamstring

Fun workout!
Only thing is exercise #3 (if I remember correctly) is missing reps and rounds count (or at least it was missing it for me, maybe a glitch)

W2 D1 Legs

Community

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