Name: Playbook - Claire Thomas - W6/D2 Legs + Shoulders
Uploaded: 2024-04-29T18:26:44.819Z
Duration: 60 min
Description: W6/D2 Legs + Shoulders

David

Brett

Came back to this after my leg day in the gym, skipped first set but I am still dripping after. 👌🏼😮‍💨

Brittany

Taylor

So good loved the quick cardio! Added some fire to it! 💪🏼🤩🔥

Ashley

Tiffany

Jessica

That QC changes it all dramatically IN THE BEST WAY! 🔥

Alaina Shuler

🔥💪 feeling strong and unstoppable after this training session ❤️😁

Monica

Got a new PR with my seated DB shoulder press!!! 30 lb 4x10 👏🏻👏🏻👏🏻👏🏻🥵

Laurie Messer

Added a couple drop sets and an extra leg exercise but dang this is always good!

Tristan

🔥🔥🍑 gonna feel that tmrw and the day after and the day after that 🤣🤣🤣

Nina

Melanie Strecker

Hannah 

Two more workouts to go then on to the next program 🤩

sarah

Would have liked more legs this week. Lot of upper body on most lifting days with a half day of legs.

Maddie

Love this workout. Used mountain climbers for the QC! 😀

Alexandra Casi

Switched up last two circuits for something different since in hotel gym

Tracy Matros

Those kettlebell exercises are one of my favorites! 🥰

Karaghan

27 weeks pregnant and I’ve loved this program. Thanks, Claire!

Valorie

Tyler

Keri

I really liked the legs for the last two weeks!

Antonia Hanlon

Felt every bit of that workout and used every minute of the rest period, something I don't always do! 🔥🥵

Cassie

Suzie

Janay 

Jessie Babcock

Melanie

Have I said how much I love the added cardio bursts?!

Monique Gillette

Fantastic workout and just what I needed today! Total sweat session with the added cardio at the end of each block! 🔥☠️

Hunter

Agnes

Meghan

Ffyon

Did your garage legs from your Instagram today, really wanted a good leg work!

Elise

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

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

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

- 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

Tri-Set 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

Tri-Set 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

Tri-Set 4

W6/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

Emma

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

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

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

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

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

W6/D2 Legs + Shoulders

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