Name: Playbook - Claire Thomas - W5/D2 Legs & Core
Uploaded: 2024-02-02T19:19:09.384Z
Duration: 45 min
Description: W5/D2 Legs & Core

Chelsy Pena

sarah

Sydney

Amanda Dunn

Jenn Watkins

Erin

Elzane

Anna

Saegan

Katlyn Bowens

Great one!! Ended with 10 mins stair master

Jordan

Core challenge + legs and core = success!! 🙌🏻

Rachel

Loved this one!! And did 500 rep challenge for core.

Brandi

Jessica

Jaye

Nicole

Emilka

Great workout! One question, are the Bulgarian split squats each leg or 2 sets on each leg total.

Rachel Ellis

Kelsey

claitlyn

Jamie Lee

Lexlly Rivera

Hannah 

Had to modify while on vacation but still so good🥵

Holly

Claire

Jack

Audrea Woll

Easily one of the most killer leg workouts to date. It burnssss!

Cecelia

Perfect workout for today. Challenging but not overwhelming for a very tired human 😂

Beth

Layne

Megan

Gabby

Marni Thompson

Suzy Melo

Timberlen

Jessie

First time doing Bulgarian split squats with a bar. Humbling. Great workout! Legs shaking.

Perri

+ core challenge week 3 day 1 💪💪🫡🫡

Brenna C

Melena

Tria

yangBAE

Katy

Week 5, 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

- Go up in weight each set. Set 3,4 and 5 should be hard to complete the reps.
- 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

- 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

- 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

Barbell Bulgarian split squats

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Superset 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 of the workouts tap
- Scroll through the bubbles
- Find core
- Select your favorite

Core workout of choice

W5/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

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!!

Christine

W1/D4 Full Body HIIT

Chaya Perlman

Erica Brewer

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

W1/D5 Glutes & Biceps

Eloise

Felt awesome being outside enjoying Iowa weather in Feb!

Kristine

W1/D6 LISS & Core

Deo Miranda

It’s my daughter’s dance night so a perfect time for a rest day!

Tammy

W1/D7 Rest Day!

Kami

Monique Gillette

W2/D1 Back & Shoulders

Natalie Daniels 

Carrie Collette

W2/D2 Legs & Core

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

W3/D1 Back & Shoulders

Tiffany

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

W3/D4 Full Body HIIT

Porche

W3/D5 Glutes & Biceps

Good morning, a great way to wake up for the day!

Samantha Gonzalez

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

that 100 rep finisher had every part of my legs shaking

Perfect way to start off my Monday! 🧸🎉

W4/D2 Legs & Core

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 ✅

Agnes

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 🙃

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

Hannah Marks

Doug Coppess

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.

W5/D2 Legs & Core

Community

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