Name: Playbook - Claire Thomas - W6/D2 Legs & Core
Uploaded: 2024-02-02T19:19:09.445Z
Duration: 45 min
Description: W6/D2 Legs & Core

Led by stair master, followed by abs!!🥵

Chelsy Pena

Claire

Holy moly the legs are on FIRE that pushed me to places I never knew I could go!

Shannon

Kari

Amanda Dunn

Bethany

Anna

Erin

Andrea

Reagan

Sergio HERNANDEZ

Elzane

Allison

I definitely have a love hate relationship with that last dumbbell circuit 😅

Emily

Victoria

Jessica

Cecelia

I was confused by the drop set. Is it just the 12-10-8 of hams/quads and done? Or repeat the drop set thrice?

Melanie Strecker

Rachel

Great workout. The end killed me and I had to use bodyweight as I had blasted my first circuits.

Eliza

Taylor

Emilka

Tiffany

It was confusing on the drop set hamstring curls and leg extensions if the 3 rounds were the 3 drop sets or if I need to repeat the two sets of drop sets 3 times.

Lisa

Alvaro

claitlyn

Not feeling the best so my workout was not the best but I made it👍

Barbara

That last leg circuit got me breathing hard!!!! Phew!

Krista

Francais

Hannah 

The 4 rounds always gets me🥵 finished with a 10 min incline walk!!

Feeling so much stronger! Your plan has changed my body! Thank you!

Valeria Rosales Martinez

Faith

Justine Moquino

I love a great challenging leg day and this was just that. Had to give a little more rest on the last circuit. Legs were shaking 😅

Autumn

Not sure I can even make it up the stairs 🥵🔥

Marie

This one creeps up on ya!! It looks innocent but the dropset super set is 🔥 🔥 🔥 💙

Sarah

REALLY feel the pump with this workout! 💪

Beth

Marni Thompson

I actually really love doing a drop set! It was my first time. It’s nice to lower weight and reps so next time I’ll start a little heavier even!

Love this one! Really pushed myself on the squats and my knees are feeling it!

Monique Gillette

Circuit 2 got me out of breath! And then I realized I was t even doing enough sets with that 😂

Suzy Melo

Gabby

Kelly

Cassie

Week 6, 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

- 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

1. Leg curls - 12 reps, drop weight & do another 10 reps, drop weight & do another 8 reps
REST 60 secs
2. Leg extensions - 12 reps, drop weight & do another 10 reps, drop weight & do another 8 reps
REST 60 secs

* These are drop-sets, so complete the 12,10,8 of leg curls with no rest between. Rest 60 secs, then complete 12,10,8 leg extensions with no rest between.

- 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

Circuit 1 - Drop Sets

- 8 reps each way
- Holding dumbbells at your sides, chest lifted and shoulders back
- Standing next to the bench
- Place your inside foot up onto the bench and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

DB lateral step ups

- 10 reps each leg
- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeating with the opposite leg

DB reverse lunges

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to stand up

DB front squats

Circuit 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
- Scroll through the bubbles
- Find core
- Select your favorite

Core workout of choice

W6/D2 Legs & Core

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

Eloise

Intro to the Gym Body Plan

Didn’t do the last set of pull-ups- ran out of time and my arms are jellyyyy

Chaya Perlman

Woohooo! Felt great! Ready for the next! 
Thank you! ❤️

Kendra Carson

Kaitlin

W1/D1 Back & Shoulders

It was efficient and worked many muscle groups!

Tere

Melloney

W1/D2 Legs & Core

Deo Miranda

🔥🔥🔥. Arms and jello and I love it!!!

Katy

Wow. In the best way possible. Hoping the DOMs is less intense with this day. After the back/shoulders I had a hard time for almost 3 days 😳😅❤️‍🔥

Jane

W1/D3 Chest & Triceps

Aundra

25 min run! ☀️ First time being able to run more than 10 min without stopping!!

Christine

Did the cable hiit workout and oh man.. I am going to be sore!!!

Brittany

W1/D4 Full Body HIIT

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

W6/D2 Legs & Core

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