Name: Playbook - CD Performance - Week 1 Leg Day Hot Girl Summer Edition
Uploaded: 2023-01-03T14:36:01.460Z
Duration: 45 min
Description: Week 1 Leg Day Hot Girl Summer Edition

Leslie

Holy leg day.... legs are on fire 🔥🔥🔥🔥

Season

Ashley

Megan bauer

Omg- it def took me more than 45 minutes. I’m so glad no one could see me, Bc it was not pretty! 🤦🏻‍♀️ After those burnouts, I may have to crawl upstairs when it’s time for bed! #happybirthdaychristine

Laura

Emily

Katie Mueller Stolman

Ashley Crossley

Oh my gosh! !!! Hott girl challenge leg day is the next level!! 🔥 🥵 ❤️

Brittany

Regina

Loosen up those hips, push your range of motion keeping your weight on your heels and chest tall and forward

Air squat

Keep your legs straight but knees soft. Walk your hands out into a plank position and hold for 1-3 seconds. Walk back up without bending your legs and slowly roll your spine up to standing position 1 vertebrae at a time.

Inchworms

Lay down on the floor and place both hand on the floor with the resistance band across your hips. Keep knees together, core, and butt tight as you lift up.

Resistance Band Glute Bridge

Barbell back Squat
Gym version: In video, keep the bar lower on your back. Press up through your heels. Squeeze at the top and brace through your core.

At home version: Anchor a band around your neck and your feet. Complete with the same mechanics!

Barbell Back Squat

Place the glute band over your knees and allow your shoulder blades plaid upper back to be supported on a bench that is 12 inches off the floor. 

Lock out your arms at the top pushing your DB to the top of your quads as you squeeze!

DB Bridge w/ glute band -CD

Anchor a long band at your feet and cross over your feet.
Hold on your quads right below your hips

You want your shoulder blades about 12 inches off the ground and keep your chin tucked to your chest!

Once you complete 45 seconds HOLD AT THE TOP AS LONG AS YOU CAN FOR BURN OUT!!!!🔥🔥🔥🔥

Banded Hip Thrust -CD

Elevate your back foot
Keep your weight on your heels
Press up through your front heel
Do not lock out your knee and keep your hips square forward!

12 Each Leg!

Bulgarian Split squat

THIS IS A BURNOUT DO AS MANY AS POSSIBLE UNTIL FAILURE🔥🔥🔥

Bulgarian Split Squat

Pick your hips up while keeping your heels on the ball, draw your heels to your butt.

*use paper plates or towels under your heels on the floor if you don’t have a stability ball*

SB hamstring curl

Stationary leg slightly bent while lifting opposite leg to the side. Chest up and core tight. 
Both Legs

Resistance Band Hip Adduction

Week 1 Leg Day Hot Girl Summer Edition

Arms are fire!! I love going back and doing workouts I have completed to see my progress!

Loved this one! I’m a fan of upper body and this one was great. I ended on the floor after the planks.

Brandi Gresham

Week 1 Upper Body Hot Girl Summer Edition

Great workout. Little tough as I’m a newbie, but was able to modify some moves and make it work!

Week 1 Total Body Hot Girl Summer Edition

Do you write doctors notes? Because I will not be able to walk tomorrow

Week 2 Leg Day Hot Girl Summer Edition

Arms feeling great and I still have some energy so I’m getting caught up on some workouts that I have previously missed ❤️💪🏼

Week 2 Upper Body Day

Total body Friday! Wow that 4th round was rough but I pushed through 🥵

Total Body week 2 was tough. 🥵
Still working up to a solid 4 rounds
Hoping to get there soon 💪🏻

Week 2 Total Body Hot Girl Summer Edition

Love total body days! Great workout 🏋🏻‍♀️

Week 3 Total Body Hot Girl Edition

Just noticed I didn’t swipe on this Sunday! 😅 good leg day!

Brutal (in a good way!) I will definitely have jelly legs for the rest of today!

Week 3 Leg Day Hot Girl Summer

I’m feeling stronger and mor confident everyday with these exercises!!!! 🥳💪🏼✔️

Week 3 Upper Body Hot Girl Summer Edition

Legs are burning 🔥 on this Saturday 🥵

Butterflies have never been more fun 🦋 😅🦵

Week 4 Leg Day Hot Girl Summer Edition

Whitney

That was perfect! Push ups still make my back angry, but I’m doing 10 sec planks in place during renegade rows.

Week 4-Upper Body Hot Girl Summer Edition

Karen

Week 4 Total Body Hot Girl Summer Edition

Week 5- Leg Day Hot Girl Summer Edition

Week 5 Total Body Hot Girl Summer Edition

Katie Roark

Week 5 Upper Body Hot Girl Summer Edition

Finally getting all the workouts in. Great way to start a Monday! 💪🏽

Week 6- Upper Body Hot Girl Summer Edition

Got 4 full rounds in and few into the 5th! Great full body day 🔥

Tired hot girl! Got through 4 rounds of wk 6 total body 🏋️‍♀️

Sonya

Total Body Hot girl Summer Week 6

Leg Day Week 6 Hot Girl Summer Edition

Ran out of time! 2 out of 4 reps is better than none👌🏻

Caitlin Brinkman

The oblique thing made me feel like an idiot but an evening workout did the trick for me!!!

Week 7 Total Body Hot Girl Summer Edition

Monday started right! Lower body done ☑️

Week 7 Leg Day Hot Girl Edition

Arms on fireeee 🔥great workout before the Reds game

Week 7 Upper Body Day

Week 8 Leg Day- Hot Girl Summer Edition

Week 8 Upper Body Day

Really liked this total body workout this week! 👍🏼

Forgot to swipe right on this yesterday 😅 Memorial Day workout was complete

Total Body Week 8 Hot Girl Edition

Getting back to the grind after a long weekend out of town!👏🏻

Week 9- Upper Body Hot Girl Summer Edition

Loved the total body workout today! Got 3 rounds in and walk!

Week 9 Hot Girl Summer Total Body

This morning’s mantra, “I can do hard things!”👊🏻

Leg Day Week 9 Hot Girl Summer Edition

Great work out! Heart rate is pumping! 🔥

It was no Murph, but it was a tough one! 😓🇺🇸

Gina

Week 10 -Total Body Hot Girl Summer Edition

Those static front raises are getting easier!👏🏻💪🏻

Week 10 upper body-Hit girl summer edition

Work interrupted but I pushed through what I had time for!👌🏻

45 rounds - aspirational or typo ?🤷🏻‍♀️ got through 4 rounds😊

Week 10 Leg Day Hot Girl Summer Edition

2 rounds of lower body followed by a run before an 11 hr day! Gettin it in!

Great workout. Haven’t done much for the last week but I showed up!

Week 1 Leg Day Hot Girl Summer Edition

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