Name: Playbook - CD Performance - W1/D1 Leg Day Week 1
Uploaded: 2023-03-20T12:48:41.421Z
Duration: 44 min
Description: W1/D1 Leg Day Week 1

Getting back into it and this was a perfect workout for it!

Megan bauer

choose a step height that you can step through with that foot and not have to swing your body with momentum through the movement. 
*add dumbbells for extra burn*

Step up

RB Lateral Walk

Keep one foot stationary. Swing the opposite foot back and forth while keeping your hips nice and square and pressing through the front foot. 

*30 seconds left leg 
*30 seconds Right leg

Swing lunge

Back flat against the wall with feet shoulder width apart, hips and knees at 90 degrees. Keep core tight. 
*add dumbbell for added burn*

Wall sit

Keep your Hip down and pull your heels to your butt.
Slow slow slow tempo

Hamstring Curl

Hold the weight at your chest
Press up through your heels
Squeeze at the top

Goblet squat

lie on your back with arms by your sides, knees bent and feet flat on floor. Raise one leg and lift your hips, do not hyperextend. Pause then lower back down.

Single leg bridge

keep neutral neck and spine. Squeeze gluteus and abdominals. Create a straight, strong line from head to toe. Slowly while keeping core engaged move right foot out to the side and then back to starting position. Then repeat other leg.

Plank with leg taps

Leg Day Week 1

W1/D1 Leg Day Week 1

Cherie

Ashley

W1/D2 Upper Body Week 1

W1/D3 Total Body Week 1

W2/D1 Leg Day Week Two

W2/D2 Upper Body Week two

W2/D3 Total Body Week 2

W3/D1 Leg Day Week 3

W3/D2 Upper Body Week 3

W3/D3 Total Body Week 3

W4/D1 Leg Day Week 4

W4/D3 Total Body Week 4

W4/D2 Upper Body Week 4

W5/D1 Leg Day Week 5

W5/D2 Upper Body Week 5

W5/D3 Total Body Week 5

W6/D1 Leg Day Week 6

W6/D2 Upper Body week 6

W1/D3 Total Body Week 6

W7/D1 Leg Day week 7

W7/D1 Upper Body week 7

W7/D3 Total Body Week 7

W8/D1 Leg Day Week 8

W8/D2 Upper Body Week 8

W8/D3 Total Body Week 8

W9/D1 Leg Day Week 9

W9/D3 Upper Body Week 9

W9/D3 Total Body Week 9

W10/D1 Total Body Week 10

Didn’t get through 45 rounds 🤣 legs are jello.

W10/D2 Leg Day Week 10

W1/D3 Upper body Week 10

W10/D4 Leg Day Week 11

W10/D5 Upper Body Week 11

W10/D6 Total Body Week 11

Leg Day Week 12

Upper Body Week 12

Total Body week 12

Leg Day Week 13

Upper Body Week 13

Total Body Week 13

Leg Day week 14

Upper Body Week 14

Total Body week 14

Leg Day Week 15

Upper Body Week 15

Total Body Week 15

W1/D1 Leg Day Week 1

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