Name: Playbook - Claire Thomas - W3/D2 Legs & Core
Uploaded: 2024-02-02T19:19:09.133Z
Duration: 45 min
Description: W3/D2 Legs & Core

Tiffany

kassidy

Okay but I secretly loved that end little circuit

Christine

What a workout to come back to after getting cleared to do anything ✅🎈

Tammy

Porche

Doug Coppess

Onto core and cardio!! A good leg lift🫠

Chelsy Pena

Had to replace some of these with my knee PT but still a good workout

Aimee

At a hotel gym so had to make some adjustments, but got pretty close to the workout- phew!

Krista

Laurel

I liked this one!! Those drop sets were brutal! 🥵

Leslie Lee

Angela Tabor

Sydney

Sheree

Sarah

Did not think this was gonna be as hard as it was!

Samantha Gonzalez

Gabby

Alex

This was an amazing workout! I felt so strong  today💪🏻💪🏻

Kelsey

Brenda

Jessica

Whitney

Awesome Leg workout! 
Loved Circuit 2!!! 
Did W3/D1 from the Core Challenge for my Core Workout! 🏋️‍♀️💪💜

Lori

This workout was amazing!  Added 5 sets of seated incline leg press at the beginning while waiting for equipment to be available. By the time I got to the last circuit I was shocked at how difficult it was to do simple step ups.  My legs were shot! But I pushed thru and finished.  Was dripping by the end.  Could wring my hair it was so soaked with 💦

Tiffiny Duke

Morgan

Allison

Walking out of the gym like a baby deer.. 🥴🔥

Jessie

Stefanie Dodson

I barely had in juice in me but so glad I got through it!

Victoria

Perfect combo of burn and rest 💪🏻🥳🔥

Nancy

Had to take a half day from work today and this is exactly what I needed. Put all of my frustration into this leg workout

Tania

Kayla

Samantha

Perfect way to start the morning 🤌🏼

Saegan

Jodi

Natalie

That last circuit was filth! 🔥 I think someone needs to help me walk out of the gym

Jordan

Ally

My quads feel like concrete blocks! Killer.

Rachel

Great! Just getting back to the squats with a bar. Had surgery in January on the abs.

Gina

Whew! Burner!!!!
Our core workout was a burner too!

Brandi

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

Drop sets -

1. Leg curls - do 8 heavy reps, drop the weight & do 8 more reps, drop the weight again & do 8 final reps = 24 total reps

REST 90 secs

2. Leg extensions - *do 8 heavy reps, drop the weight & do 8 more reps, drop the weight again & do 8 final reps = 24 total reps

REST 90 secs & repeat

*do 8 heavy reps, drop the weight & do 8 more reps, drop the weight again & do 8 final reps = 24 total reps

- 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

*do 8 heavy reps, drop the weight & do 8 more reps, drop the weight again & do 8 final reps = 24 total reps

- 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

Circuit 1 - Drop Sets

*8 reps per side 
*MODIFICATION - remove the dumbbells 

- Holding dumbbells at your sides, chest lifted and shoulders back
- Standing next to the bench
- Place your inside foot up onto the bench and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

DB lateral step ups

*MODIFICATION - remove the dumbbells 
5 reps each side

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeating with the opposite leg

DB reverse lunges

*MODIFICATION - Air squats

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to stand up

DB front squat

Circuit 2

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

W3/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

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

Angela

Hannah 

Loved it. The supersets were perfect together!

Jamie

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

Aundra

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

Did the cable hiit workout and oh man.. I am going to be sore!!!

Brittany

W1/D4 Full Body HIIT

Loved this workout! I was very tired this morning so it was a little rough but it was amazing

W3/D2 Legs & Core

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