Name: Playbook - Claire Thomas - W4/D2 Legs & Core
Uploaded: 2024-04-26T18:27:28.888Z
Duration: 45 min
Description: W4/D2 Legs & Core

Tiffany

that 100 rep finisher had every part of my legs shaking

Perfect way to start off my Monday! 🧸🎉

Tammy

Porche

First time ever being able to add wt to my split squats!🎉

Christine

Chelsy Pena

Tiffiny Duke

Lindsay

Wow! Entrenamiento de piernas. Genial para iniciar semana.

Alberto

Carla

Claire

Started with tired legs and my knee noticed it!

Samantha Gonzalez

Katie

Gabby

Agnes

It’s all fun and games until Bulgarians

Reagan

Awesome Leg workout! Legs were burning and now feel like jello! Love it!! 🔥🙌🏻💜

Lori

Finally feeling comfortable on Bulgarian split squats.  Time to add weight!!

Bethany

Jessie

Sandra

Anna

The last set of 4 rounds was a lot, but I pushed through one round at a time🦵

Jessica

This was such a good sweat session I feel strong 💪🏻

Taryn

Tania

Not going to lie this one was killer!🔥

Saegan

Split squats and steps ups always have me 🥵

Katlyn Bowens

Jenn Watkins

Somehow both our hamstring curl and leg extension machine were out at the gym today 🤷‍♀️ had to improvise!

Fortytwo4242!

Ally

The hardest I have ever trained legs. Great pump 🔥🔥🔥

Jordan

Kaesi

Today was hard. Not so much the workout, but my headspace made it hard. I had a long day at work and probably didn’t eat enough. My energy level is low and my attitude isn’t great. But I pushed through, and thank God for my bestie/workout partner for getting through it with me. It was hard, but we got it done.

Rachel

Wow! This one was a tough one!! Really had to push myself to get through the reps!

Kristin Warner

Eliza

Didn’t think I’d make it to round 4 on the Bulgarian/step ups and wanted to drop weight but hung in there!!!

Brandi

Nicole

Building my squats!! 200lbs for 2 reps to finish the sets off 😆🤘🏻

Taylor

Nikki

Paige

I will not walk tomorrow 🤷🏼‍♀️😍

Aimee

Linzye Spurgeon

My legs are jelly those split squads got me

Karin

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.

You’ll notice that this workout is very similar to the one you did on this day a few weeks ago. This is intentional, to give you an opportunity to track your progress & push your limits further! Try your best to increase your weights & intensity this time around.

Work hard, be nice, & get after it! 💪

💛 Claire

- 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

- 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

Superset 1

*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

*8 each side 
MODIFICATION: Remove the DBs or Split Squats without the 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
- 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

*8 each side  
MODIFICATION: Remove the DBs or use a lower step

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the bench and push through your heel to stand up
- Step down and repeat with the other leg

DB step ups - bench

Superset 2

MODIFICATION: DB or bodyweight calf raises 

- With the bar across your upper back and your feet elevated 
- Press up onto the balls of your feet engaging your calves
- Pausing at the top before lowering into a slight stretch

Smith machine calf raises

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

W4/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

Aundra

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!

Chaya Perlman

W1/D5 Glutes & Biceps

Eloise

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!

Ran out of time and couldn’t do the ez bar push downs and second round of pull ups but still a fantastic workout!!

Megan

Kami

W2/D1 Back & Shoulders

Sydney

Natalie Daniels 

W2/D2 Legs & Core

Carrie Collette

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.

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

Amanda Dunn

W3/D4 Full Body HIIT

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!

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

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 😭

Leticia

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

Doug Coppess

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

Leslie Lee

W5/D5 Glutes & Biceps

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

Kacy

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!!🥵

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.

W4/D2 Legs & Core

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