Name: Playbook - Claire Thomas - W2/D2 Legs & Core
Uploaded: 2024-02-02T19:19:09.002Z
Duration: 45 min
Description: W2/D2 Legs & Core

Natalie Daniels 

Aundra

Carrie Collette

Tiffany

Agnes

I honestly keep underestimating this program and I need to stop doing that because I get served a piece of humble pie every single workout! 🥧

Katie

Christine

Monique Gillette

Good strong, basic staple leg routine. One would think they could do HALF as much weight gor 1 leg as they could do for both / but that was a ways from the truth for me 😃

Doug Coppess

Taylor

Eloise

Replaced Bulgarian split squats with a 2 mile run!! Now onto core challenge🙌🏻

Chelsy Pena

Karla

Marci

Awesome! The abductor machine was broken at the gym so I had to improvise

Krista

Feeling pretty good this time around! Doing my core week and day from the challenge!

Tammy

First time at the gym with my husband and felt so good!!

Leslie Lee

Angela Tabor

Leticia

Meagan

Phoenix

Walking out of the gym like a baby deer 🥴😝

Jessie

Candice

It took me a bit to warm up this  morning. My poor knees sounded like rice crispy treats! The joys of getting older!

Amanda Dunn

Samantha Gonzalez

Erin

Elke

Tessa

Kari

Morgan

Awesome Leg workout, legs were burning for sure! Then did W1/D5 of Core Challenge and my Abs are on 🔥!!

Lori

Dead and got a cramp when I added the Glutenator to the end for 2 sets of 10 and 1 set of 15 for 140#!!!

Michelle

Tiffiny Duke

Ashley

Bah! My legs! Definitely feeling this one already..

Kelly

Sheila

Suzanne adams

Jessica

Allison

Jayden Gallagher

Anna

Maddie

My legs are still sore from last week so this was a bit difficult but still felt good!!

Sarah

Kaitlyn

Week 2, Day 2 - LEGS & CORE

Warm up: Before you begin, I recommend completing the Gym Lower Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

*MODIFICATION: DB squats or air squats

- Begin with bar positioned on your upper back, feet shoulder width apart
- 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

*15 each side 

- Lay on the hamstring curl machine adjusted to you
- Curl the weight with your hamstring slow and controlled
- Pause at the
- Slowly return to staring position
- Complete desired reps then repeat on the opposite side

Lying (or seated) hamstring curls - single leg

- Sit on the machine with the pad at the bottom of your shin 
- Extend your working leg engaging your quads 
- Pause at the top and lower slowly
- Complete desired reps then repeat on the opposite side

Leg extensions - single leg

Superset 1

*MODIFICATION: remove the DBs or do split squats without back foot elevated 

- 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
- Complete desired reps then repeat on the opposite side

DB Bulgarian split squats

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- 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

Superset

I have provided a ton of my favorite core workouts for you to choose from. You can find the workouts in my core category. 

- Go to the top
- Scroll through the bubbles
- Find core
- Select your favorite

Core workout of choice

W2/D2 Legs & Core

Reagan Tenaglia

Sierra

I’m so excited to start! I can’t wait! It’s been a goal of mine to put on a little more muscle and tone up a bit. Again, can’t wait to get started!

Parker

Intro to the Gym Body Plan

Kyla

Can’t wait to see what this program can do for me!! I already love it!

Angela

Hannah 

W1/D1 Back & Shoulders

I didn't think there was enough there to have a full workout until I was working through the step ups and split squats...Legs are dead

Madison Jones

So great! Did a few mods but also added a few things, yayyy! I’m here! So proud of myself for showing up!

W1/D2 Legs & Core

The supersets with pushups made this workout extra 🔥🔥

Sabrina

That was a spicy workout! I can’t feel my arms in the best way possible

Lilith

W1/D3 Chest & Triceps

25 min run! ☀️ First time being able to run more than 10 min without stopping!!

W1/D4 Full Body HIIT

Targeted lots of different muscle groups! Any pieces I had never done before!

Gabby

Chaya Perlman

Erica Brewer

W1/D5 Glutes & Biceps

Felt awesome being outside enjoying Iowa weather in Feb!

Kristine

W1/D6 LISS & Core

Deo Miranda

It’s my daughter’s dance night so a perfect time for a rest day!

W1/D7 Rest Day!

Megan

Kami

W2/D1 Back & Shoulders

Amazing workout. I did it at home today with dumbbells and bands and I felt the burn 😊

Lasheree Holness

W2/D3 Chest & Triceps

Brittany

Did the med ball TABATA, oofta...burner after chest and Tris on Saturday.  

Happy Monday team!!!

W2/D4 Full Body HIIT

Hard but doable. Could only do 10 assisted chin ups for now.

Melissa

W2/D5 Glutes & Biceps

I did a 15 minute jog on the air runner, and a 45 minute 140 bpm walk on the air runner + 10 minutes of core.

Sydney

W2/D6 LISS & Core

Had to take a rest day. My body is teaching me more and more. Basically just listening to it 🤣

I need this rest day… I woke up with pink eye in both eyes. It is SO painful 😫 I will try to be back on Tuesday!

W2/D7 Rest Day!

I am feeling the burn on this one great workout!!!

Melinda

Katy

W3/D1 Back & Shoulders

kassidy

Okay but I secretly loved that end little circuit

W3/D2 Legs & Core

D id this yesterday but my area of WV was hit hard and I didn’t have any internet or power to swipe complete

YES!!! Hotel gym sesh, let’s go👊🏻

W3/D3 Chest & Triceps

Forgot to swipe but did this yesterday! I made up my own

sarah

W3/D4 Full Body HIIT

Porche

W3/D5 Glutes & Biceps

Good morning, a great way to wake up for the day!

W3/D6 LISS & Core

Had to use my rest day early due to scheduling issues so I’m going to be hitting it hard the next week or so!

Rachel

Happy Easter! Perfect day to be with fam!

W3/D7 Rest Day!

Sara Zain

This one looked so hard but dang was it good! Holy pump 💪🏻

W4/D1 Back & Shoulders

that 100 rep finisher had every part of my legs shaking

Perfect way to start off my Monday! 🧸🎉

W4/D2 Legs & Core

Home workout today. Couldn’t go as heavy for DB press but increased reps 👊🏻

W4/D3 Chest & Triceps

W4/D4 Full Body HIIT

Freakin dead ☠️ but much needed this morning ✅

W4/D5 Glutes & Biceps

I did this yesterday but just forgot to swipe on it 😭

W4/D6 LISS & Core

Wow the 100 calf raises from 2 days ago have me wobbling.  I can’t even keep my legs straight! Long story long - I had to take a midweek break 🙃

Suzy Melo

Had to rest today. Came down with some nasty bug 🙄

W4/D7 Rest Day!

This one is a bit long than most.  Couldn’t finish in an hour.

Leona

Samantha

W5/D1 Back & Shoulders

W5/D2 Legs & Core

Hannah Marks

Holly

W5/D3 Chest & Triceps

I did,
Sprint burpee speedy circuit 
Week 6 day 2; 18 minute hiit
Week 6 day 4; speed intervals 
20 minute HIIT indoor cycle 
20 minute walk 

I finished with 5 minutes of sprint intervals!

16 min bodyweight tabata HIIT workout! A good short one today!

W5/D4 Full Body HIIT

Split into 2 days with cardio both days!! 3 miles run

W5/D5 Glutes & Biceps

Core challenge for core and 3.7 speed on treadmill @incline of 2 for 40 minutes

Kacy

Jenn Watkins

W5/D6 LISS & Core

Shannon

W5/D7 Rest Day!

Chloe Linscott

Couldn’t do the whole routine due to time restrictions but got most of it done, love the upper body workouts

Danielle

W6/D1 Back & Shoulders

Led by stair master, followed by abs!!🥵

Claire

Holy moly the legs are on FIRE that pushed me to places I never knew I could go!

W6/D2 Legs & Core

Patrycja Nanooch 

Had to split up the supersets based on equipment at the gym being far apart, but mission accomplished 🙌🏻✌🏻👊🏻

W6/D3 Chest & Triceps

Was not feeling it today but pushed theougg

W6/D4 Full Body HIIT

Awesome glute & bicep workout!!! 🔥 ☠️ ❤️

Modded the chin ups and goblet squats. Went super heavy KB 26lbs for me and so did 5 sets of 10. Really feeling my abs through that movement.

W2/D2 Legs & Core

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