Name: Playbook - Claire Thomas - W3/D2 Legs + Shoulders
Uploaded: 2024-04-29T18:26:44.504Z
Duration: 60 min
Description: W3/D2 Legs + Shoulders

Kacy

Brett

David

Stephanie

Agnes

It’s a long one!!
Made the mistake of going all out in first set and then having to back off on weight for later sets!

Marc

Ow Ow Owwwwww! That felt so good! No smith machine so used my barbell 🤷🏻‍♀️ Ran out of time for final two rounds but walking away satisfied I gave it my all. 😤

Brittany

Cecelia

Just what I needed to start off my Monday!

Kelly

Felt very heavy on the legs less so on the shoulders

Kaylee

Ashley

Lindsey

Patrycja Nanooch 

Tiffany

If you are doing it right your last round face won’t be on instagram 😂🥵

Tanya Belova

W3D2 DONE!!  I’m learning to love leg day 🤣. AWESOME workout!!

Ginger

Allison Russo

Monica

Wenny

Skipped a few to manage pelvic torsion in late pregnancy, but still a great workout!!

Marcy

Danna

lucky

Laurie Messer

Dead.  This one got me.  I didn't get to the last super set, due to time.. I need to get out of bed faster!!!

Julie

Davina

Laura Garcia

Katy

Kristina

Rosalyn

Loved it. I was dead after the 3rd set. 🤣

Heather Collins

Great workout but too much of a time investment.

Kaitlin

Danielle Moore

Nikki

Madison

Melanie Strecker

Hannah 

For this circuit, you’ll just alternate between 5 back squats & 10 GTOH for 5 total rounds. Rest 60 seconds between rounds.

- Increase your weight each set
- 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

- Start by holding the plate on each side with your thumbs pointed toward the floor, plate end touching the floor
- Pull the plate up, rotating it as you rise, finishing with it overhead, thumbs pointed behind you
- Reverse the movement back down to starting position

Plate GTOH (ground to overhead)

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.

*8 reps each arm (right + left lunge = 2 reps)

DB overhead alt. reverse lunges

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

Superset 2

*8 reps each way

- Starting with the bar across your upper back
- Step one foot back, crossing behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward , driving your knee forward and up
- Complete desired reps then repeat on the opposite side

Smith machine curtsy lunge w/ knee drive

- Begin with bar positioned on your upper back
- 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 rise half way up
- Lower back to parallel before pushing yourself all the way up to starting position

Smith machine pulse squats

Superset 3

*8 reps each way

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Complete desired reps then repeat on the opposite side

Single arm cable lateral raise

*8 reps each way

- Stand with your back to the cable machine
- Raise the handle forward and up to shoulder height
- Lower with control
- Complete desired reps then repeat on the opposite side

Single arm cable front raise

Superset 4

*10 reps each way 

- Place the dumbbells on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
- Complete desired reps then repeat on the opposite side

DB single leg glute bridge

*10 reps each way

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement
- Repeating the sequence for time or reps

Commandos

Superset 5

W3/D2 Legs + Shoulders

Sarah

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 🚴👏🏼

Jaclyn

Sandra

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

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

Danielle

W2/D2 Legs + Shoulders

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

Burpee /sprint circuit. Then 500 rep circuit

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

Jennifer

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

W3/D2 Legs + Shoulders

Community

More workouts from Claire Thomas