Name: Playbook - Claire Thomas - W4/D2 Legs + Shoulders
Uploaded: 2024-04-29T18:26:44.656Z
Duration: 65 min
Description: W4/D2 Legs + Shoulders

David

Jenn Watkins

Today was ROUGH. I was legit looking forward to it and I was hurting. Back squat PR @ 135 🍑🔥

Brittany

Cecelia

Legs are sore, but worth it.  Great workout

Anthony

So good! So fire! Loved it! That quick cardio kept my heart rate up and body moving! So good! 🔥💪🏼✨

Ashley

No words!!!!!! Upped my weight and pushed hard during the cardio!!!!!

Tiffany

So hard, had to skip some cardio since this was a very long workout with the core challenge

Patrycja Nanooch 

Taylor

Jessica

Ginger

Andrea lusk

That was a great one! Thanks ☺️, Claire!

Wenny

Ashley Leehane

Laurie Messer

Those curtsy lunges get me every day. 💪🥵

Alvaro

Lisa

It was a great and challenging workout it just took too long.

Windy

Laura Garcia

Kathy

Awesome workout!!! Love the supersets and quick cardio!!!

Melanie Strecker

Hannah 

Killer doing this after the core challenge!

Melissa

Didn’t have time to finish before work but got 3 tri-sets in. Still jello and a pool of sweat!

Agnes

Up to 195 for squats. Overall solid workout!

sarah

Love this leg day but QC gets excessive when it’s 5 rounds..especially on heavy squats. Chose jump rope.

Alexandra Casi

Tessa

Emma

About my 3rd time doing that workout and always forget what a tough one it is!! 💦💦

Joanne Rojas

Jesury

Eric Skrla

Hannah

Antonia Hanlon

Sara

Elisha

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

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

*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

Tri-Set 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

Tri-Set 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

Tri-Set 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

Tri-Set 5

W4/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

Nikki

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

W1/D5 Full Body

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

Kacy

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

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) 😉

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

Marc

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

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

W4/D2 Legs + Shoulders

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