Name: Playbook - Claire Thomas - W5/D2 Legs + Shoulders
Uploaded: 2024-04-29T18:26:44.737Z
Duration: 60 min
Description: W5/D2 Legs + Shoulders

Allison

David

Marc

Great legs- could use more shoulders (aside from the one SS, the “shoulders” part is just stabilization work with planks and OH lunge).

Emily

I went for only legs today so two different sets. Time restraints infuriate me 🫥

Brittany

Anthony

Ashley

Tiffany

Taylor

Jessica

Monica

Dripping sweat with this workout! 🥵🔥

Laurie Messer

laura

Nina

Jacquelyn

Made slight modifications to do this outside at home and it was a great workout!

Kaitlyn

Justine Moquino

Hannah 

Cassandra

The sweat is rolling. The heart is pumping. The gains are coming 🔥

Melissa

Lora-lea

👍🏼 i thought I was in trouble while doing the first one 🥵 but I made it!!!

Kim Earnest

Had to prioritize cleaning the house or working out. Workout did me dirty 😂😅

sarah

Just didn’t seem like enough legs or shoulders..

Alexandra Casi

Legs & shoulders on 🔥 

I moved up in weight on the shoulder press which makes me very excited about my progress

Sher

Emma

Really wish my fitness watch hadn’t died 5 minutes in to the workout so I could know if it was truly as difficult as I thought it was

Leslie

Antonia Hanlon

Lindsay

Kiya

Cassie

Not to be dramatic..but 🥵🥵🤪🤢😆

Jaime

Loved it 🔥 but will be walking funny tomorrow 😅

Nicole

I hope you love this workout as much as I did! 

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

For this circuit, you’ll just alternate between barbell split squats & DB step ups. Try not to rest until after all step ups are complete. You’ll get 90 seconds to rest between rounds.

*8 reps each way

MODIFICATION - use dumbbells instead of a berbell

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Barbell Bulgarian Split Squats

*10 reps each way

Add dumbbells if you want to make it harder 

- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up and drive the knee forward and up
- Step down and repeat on the opposite leg

Step ups w/ knee drive

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.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated DB shoulder press

*10 reps each way

- Keep a slight bend at the elbow
- Raise the dumbbells forward and up until you reach shoulder height 
- Lower with a slow and controlled movement
- Raise the dumbbells laterally until you reach shoulder height
- Lower the dumbbells back to starting position
- Repeating the entire sequence for time or reps

DB front + lateral raises

Superset 2

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Standing with a wide toes out stance
- Grab the kettlebell with both hands, Sitting your hips back and down
- Pull the kettlebell up, elbows wide, toward your chin, driving your hips forward
- Reverse the movement back down to starting position

KB sumo deadlift high pull

Superset 3

*8 reps each way

- Begin with a plate held overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

Plate overhead walking lunges

•8 reps each way

- Begin in a push up position with a dumbbell placed on one side of your body
- With the opposite hand pull the dumbbell through to the other side

High plank DB pull through

Superset 4

W5/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

Jenn Watkins

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

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

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

W5/D2 Legs + Shoulders

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