Name: Playbook - Claire Thomas - W1/D2 Legs + Shoulders
Uploaded: 2024-04-29T18:26:43.792Z
Duration: 50 min
Description: W1/D2 Legs + Shoulders

Jaclyn

Maximo

Bulgarian split squat lunge?! Whoaaa killer combo!

Brian Trammell

Smoked shoulders! Reminds me if my makeup still looks nice I’m not working hard enough.  Definitely not nice make up today!

Sandra

I Like alternating between shoulders and legs. Very nice!

Ashley

Brette

Jennifer

David

Linda

Natalie

One set said do 5 rounds but only had 3 rounds programmed in the app. Just fyi but still great workout!

Marc

Elzane

Jessica

I just said I’m proud of myself 🥹
Had to do workarounds without machines so different squats. 
I love plate work, 25lb and 15lb. 👌🏼

Brittany

Robin

Exercise 1 and 2 texts don’t match the number of rounds on the first page that shows the exercises (the symbol and number) neither to the table to enter the kg and repetition

Mary

Cecelia

Henriette

Great day to start the week 💛💪🏽🙌🏽

Agnes

Lindsey

So good! I have never done supersets and I’m absolutely loving it!

So good! Had to lower weights due to back issues but still great!

Monique Gillette

Amanda

Patrycja Nanooch 

Tiffany

Betsy

Longer then the garage workouts I have to get used to these again 💪🏻💪🏻

Taylor

Shawnnie Yates

Shoulder’s crushed, legs limp…mission accomplished Coach! 🤙🏾

Isabella

Reagan Tenaglia

Tonya

I really enjoyed this workout! Great leg burn.

Anna R.

Ginger

Quick and easy! Perfect for today! Thank you!!!

Samantha nave

Melanie

TAWNY

Enjoyed it! Upper body more sore than lower though.

Kerri

Heather Larson

Marion

This was a rough one for me.. my shoulders were on fire

Kelly

Monica

Alternate back & forth between the given 2 exercises for 5 total rounds. Try not to rest between exercise 1 & exercise 2. You get 60 seconds between rounds.

- 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

- Lay on the hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the top
- Slowly return to staring position

Lying (or seated) hamstring curls

Superset 1

Alternate back & forth between the given 2 exercises for 3 total rounds. Try not to rest between exercise 1 & exercise 2. You get 60 seconds between rounds.

*6 reps each leg (split squat + lunge = 1 rep)

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Swing your back leg forward and lower into a forward lunge
- Step together and repeat
- Complete desired reps then repeat on the opposite side

DB Bulgarian split squat + lunge

MODIFICATION - pike push-ups with feet on the ground OR seated DB shoulder press

- Push up position with hands on the floor and feet elevated onto a bench
- Bend your elbows to lower your body down
- Straighten elbows to press back up to starting

Feet elevated pike push ups

Superset 2

You’ll want to use 2 different DB weights for this superset. The shoulder press weight should be heavier than the lateral raises. Alternate back & forth between the given 2 exercises for 3 total rounds. Try not to rest between exercise 1 & exercise 2. You get 60 seconds between rounds.

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB standing shoulder press

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Superset 3

- Place your feet close together on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press - narrow stance

- Place feet wide/higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press - wide stance

Superset 4

I recommend grabbing 3 different plate weights for this circuit. You’ll want a heavy weight for the upright rows, a medium weight for the front raises & a light weight for the steering wheels. Perform all 3 exercises back to back with no rest between. Rest 60-90 secs between each round.

- Hold a plate in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the plate towards your chin
- Keeping the plate close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the plate back to starting position

Plate upright row

- Raise the plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement

Plate front raise

- Keep your arms extended in front of you, holding a weight plate
- Rotate the plate from one side to the other, back and forth, like your turning a steering wheel
- Keep your core engaged

Plate steering wheels

Tri-Set

W1/D2 Legs + Shoulders

Sarah

Jenn Watkins

Getting Started

Oren

W1/D1 Chest + Biceps

W1/D3 HIIT + Core

Samantha

Love the combo choices! Great pump 💪 👏

W1/D4 Back + Triceps

One of my favorite full body workouts, a keeper for sure

Susan

I’m gonna sleep good tonight! Great full body workout

W1/D5 Full Body

Emma

W1/D6 LISS + Core

W1/D7 Rest Day

If you want to throw up 🤮, it’s good, right!

46 min to complete. She was a doosie! Loved adding in the quick cardio.

W2/D1 Chest + Biceps

Kacy

W2/D2 Legs + Shoulders

W2/D3 HIIT + Core

W2/D4 Back + Triceps

Ashley Jennings

Added a 2 minute wind trainer bike to the end of each round, staying above 250 watts. Good one!

Jamie

W2/D5 Full Body

Core challenge workout and low intensity cardio on treadmill. 2.5 miles

W2/D6 LISS + Core

W2/D7 Rest Day

W3/D1 Chest + Biceps

Brett

W3/D2 Legs + Shoulders

Burpee /sprint circuit. Then 500 rep circuit

25 min of sprints and devils presses. Sweaty and ready for the day! (A shower first) 😉

W3/D3 HIIT + Core

Not sure I under the form on the medicine ball tri push ups
I felt it was targeting my chest in the middle of the pecks

W3/D4 Back + Triceps

Krista

W3/D5 Full Body

8 mile run with my unit on President's Day!

Merritt

W3/D6 LISS + Core

W3/D7 Rest Day

Marissa

Felt strong - minor up level on weights. Had to switch to DBs since cable machine was being used. Biceps are toast!

W4/D1 Chest + Biceps

Today was ROUGH. I was legit looking forward to it and I was hurting. Back squat PR @ 135 🍑🔥

W4/D2 Legs + Shoulders

W4/D3 HIIT + Core

Eugenia

W4/D4 Back + Triceps

That was hard! Definitely longer than 45 minutes. 25 reps of anything at one time is challenging, but I love a good challenge! Great sweat for sure!

Aleta Jeffress

W4/D5 Full Body

A rare nice April day in Michigan so I threw my weight vest on and went for a 5 mile walk/jog!

W4/D6 LISS + Core

W4/D7 Rest Day

W5/D1 Chest + Biceps

Great legs- could use more shoulders (aside from the one SS, the “shoulders” part is just stabilization work with planks and OH lunge).

Emily

W5/D2 Legs + Shoulders

W5/D3 HIIT + Core

This is truly my fave workout. I am spent 😮‍💨🫥👏🏼

W5/D4 Back + Triceps

I did not want to do this workout today! Heart is thumpin! Glad it’s done. 😆

Stephanie

3 rounds with focus and a steady intensity. Worked to not let my head psych myself out on burpee pull-ups. 😮‍💨

W5/D5 Full Body

Allison

W5/D6 LISS + Core

W5/D7 Rest Day

Pushed myself with progressive overload. QC was mountain climbers in first set and last set was air squats. 🫠

Anthony

W6/D1 Chest + Biceps

Came back to this after my leg day in the gym, skipped first set but I am still dripping after. 👌🏼😮‍💨

W6/D2 Legs + Shoulders

Loved it! Was behind by a day on challenge so I caught up and did the challenge HIIT and core workout!

W6/D3 HIIT + Core

Such a gratifying pump showing me my hard work. 🥹🤌🏼

Katie

W6/D4 Back + Triceps

My heart is so heavy that this was the last lift of Gym Body 2.0. I loved this program and see such a difference in my body from 6 weeks ago. 😮‍💨👏🏼💪🏼🔥

W1/D2 Legs + Shoulders

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