Name: Playbook - Claire Thomas - W2/D2 Legs + Shoulders
Uploaded: 2024-04-29T18:26:44.199Z
Duration: 60 min
Description: W2/D2 Legs + Shoulders

My muscles will be sore tomorrow.  My mind will be ecstatic.

Sandra

Danielle

David

Kacy

53 minutes of work. 
Sweaty and satisfied.

Jennifer

Michelle

Marc

Bulgarians felt stronger this week. Did jumping jacks for all my QC 😮‍💨

Brittany

Karin

Seeing massive improvements in how much I can lift - every week I get better and better. Really stoked

Cecelia

Anthony

Janay 

So amazing! Went up in weight this week! Felt so strong!

Ashley

Tiffany

Patrycja Nanooch 

Taylor

Brette

Ginger

You know it’s a good work out when you have trouble walking up the steps

Adam

Sooooo good! I don’t even care that I won’t be able to walk tomorrow lololol

Samantha nave

Excellent efficient workout.  Can see better more defined results over a period of time.

Matt

Have a cold but got it done 🫣😊💪🏼

Fern

Fiery as always, it's hard to walk home after this workout 🔥

Monica

Rebecca White

Those Bulgarian split squat lunges get me every time. 🥵🫶🏼

Heather

This was intense with the quick cardio added! Sweaty mess-loved this one 🔥

Jaclyn

Marie Kellum

Alyssa

Burn baby 🔥🏋️‍♀️🏋️‍♀️

Katy

Nina

Laura Garcia

Alvaro

Adding the cardio was a killer modification!

Logan

Killer with that added quick cardio!!thank you!

Today was a rough day and this workout was exactly what I needed

Sarah

Did the first three sets but every 30s cardio, I threw in a .25mile sprint. Super sweaty!

Rachel

Replaced 30 sec cardio with a mile run to begin ✅

Chelsy Pena

I accidentally skipped the cardio on one and I can’t so the pike push up 😭 working on it

Kaitlin

Told myself I’d do burpees throughout. Now myself and I aren’t speaking to each other.

Nikki

Complete the given 3 exercises back to back, with no rest between. You’ll get 60-90 seconds to rest 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

I define quick cardio (QC) as a quick burst of a bodyweight movement (10-20 reps or 30 seconds) in between sets of a strength training workout.

Take your pick from this list of exercises, or come up with your own QC:

•Jump squats
•Jump lunges
•Burpees
•Box jumps
•V-Ups
•Tuck jumps
•Jump rope/double unders
•High knees in place
•Jumping jacks
•Plank jacks 
•Skiers
•Mountain climbers
•Commandos
•Other

Adding QC between sets is my favorite way to maximize training time & efficiency. You will keep your heart rate up without hindering your weight training goals to build lean muscle. You’ll get time to recover between sets, so you’ll still have the energy to lift heavy & maintain good form. Integrating QC could also help you bust through a plateau because of the metabolic disturbance that it places on your body. In other words, your body will become uncomfortable & THAT is when results happen! 🙌

You can mix up the QC during your workout & pick different exercises each round if you’d like. I personally like to stick to just one or two QC exercises over the course of one workout. 

It is important to choose QC that won’t hinder the weight training portion of the workout So, on chest day you wouldn’t want to choose push-ups as your QC, but maybe jump squats instead. You don’t want to over fatigue your muscles, but instead focus on spiking your heart rate.

Quick Cardio

Tri-Set 1

*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 floor 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 - bench

Tri-Set 2

You’ll want to use 2 different DB weights for this circuit. Complete the given 3 exercises back to back, with no rest between. You’ll get 60-90 seconds to rest 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

Tri-Set 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

Tri-Set 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 4 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

Quad-Set

W2/D2 Legs + Shoulders

Getting Started

Erica Brewer

Day 1 back to this so when I go to the gym I’m more consistent in following a program. Had to go down to 75lb on bench press from my 95-100 in gym. It just hits different there with friends. 😩

W1/D1 Chest + Biceps

More reps is all - or more leg incorporated :)

Ashley Money

My shoulders are on 🔥from the plate drivers!!!! 😅

Germaine

W1/D2 Legs + Shoulders

Did a 30 min spin class for my HIIT today 🚴👏🏼

W1/D3 HIIT + Core

Samantha

W1/D4 Back + Triceps

Tasha

Awesome full body workout! Added to the core challenge! ❤️💪

W1/D5 Full Body

Emma

W1/D6 LISS + Core

W1/D7 Rest Day

Would love to have more variance from last week’s workout.

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

W2/D1 Chest + Biceps

W2/D3 HIIT + Core

The quick cardio really intensifies these workouts. Triceps are my least favorite thing to train but man Claire, I’m drenched today

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

Jenn Watkins

W2/D7 Rest Day

I’m gonna hurt tomorrow, but it will
Feel SO good!

Brian Trammell

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

❤️‍🔥❤️‍🔥❤️‍🔥💪🏼💪🏼💪🏼

Leah

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

Maria De La Torre

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!

Krista

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

Amanda

W5/D1 Chest + Biceps

Allison

W5/D2 Legs + Shoulders

W5/D3 HIIT + Core

Maximo

W5/D4 Back + Triceps

W5/D5 Full Body

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. 🫠

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

Pushed through but wasn’t feeling it today

W6/D3 HIIT + Core

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

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. 😮‍💨👏🏼💪🏼🔥

W6/D5 Full Body

Not quite low intensity but I had good intentions

W2/D2 Legs + Shoulders

Community

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