Name: Playbook - Charity Witt - W3 D1 Legs
Uploaded: 2023-07-17T01:02:42.197Z
Duration: 90 min
Description: W3 D1 Legs

Alecsaundra

- Place your legs on an elevated surface
- Raise your body off the ground
- Bring your heels up

L-sit hamstring curls

- Slowly lower the bar with a slight bend in your knees, hinging 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
- Increase weight when reps decrease **

Barbell RDL

If there is no machine available read here*

-feet should be elevated on platform with space between 
-using belt or band, loop around KB handle or lifting plates then step through and sit the end around your waist 
-begin squatting until weight reaches the floor

Belt Squat

- Slowly lower the DB with a slight bend in your knees, hinging at the hips and keeping your back straight, belly button in
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

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

Dumbbell bulgarian split squat

*2 sec hold at top*

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

W3 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

Ashley

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)

Daria

W1 D5 Back

W2 D1 Legs

Olivia Valencia

Hit this with my buddy today. Delts are fried.

Zach

W2 D2 Upper

W2 D3 Cardio/Core

W2 D4 Glutes/hamstring

W2 D5 Back

Who needs shoulders anyway?! They’ll be worthless for days after this.

W3 D2 Upper

Loved and hated every moment of that 😅😮‍💨

Brittanye

W3 D3 Cardio/Core

Added a 10 min incline walk (12/3) and ouch

Intense workout. The plyo jump squats definitely burned my thighs. Highly recommend this workout for anyone.

W3 D1 Legs

Community

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