Name: Playbook - Charity Witt - W5 D1 Legs
Uploaded: 2023-07-17T01:02:42.241Z
Duration: 90 min
Description: W5 D1 Legs

- 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

Squat full range of motion, then pause on your way 1/4th up, then back down again. That is 1 rep.

1 1/4 Squats

Wrap a medium strength band around a rack or bench. Step into band and place against hips. Step forward up to your loaded barbell until there is no slack against the bands. Begin your set.

RDL with bands against hips for resistance

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

S/L Reverse hyperextensions

Using both legs begin curl, at release, use single leg to control full negative to extension.

Supported Seated Single Leg Hamstring Curl

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

W5 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

Alecsaundra

W3 D1 Legs

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.

W5 D1 Legs

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