Name: Playbook - Claire Thomas - W8/D2 Legs & Core
Uploaded: 2024-04-26T18:27:29.302Z
Duration: 60 min
Description: W8/D2 Legs & Core

Laurel

MY FAV LEG DAY THIS FAR😆😆 so so fun

Shannon

Sydney

Pauly

Erin

Elzane

Nancy

Tiffiny Duke

Chelsy Pena

Loved that workout. It felt entirely different than the rest of the leg workouts. Hurt so good.

Rachel

Great burner that kept me engaged the whole time 🔥😍

Lara

Feeling like I’m getting sick today but still showed up!!

Jenna

Brandi

Jaye

Melanie Strecker

Emilka

Added in 5 sets of back squats and 3 sets deadlifts to start the workout. This was such a great workout! 💛

Brittney

Alvaro

Love not being in the gym for hours and still get such an effective workout!  Quick and great!

Krista

Megan

Francais

Nice change up. Loved the variation on the leg press. Thanks.

Relaxed core with 10 min stair master💪🏼

Justine Moquino

Alex

Lydia

Nicole

Suzy Melo

Kelly

Athena

Gabby

Not going to lie, this one is hard 🔥🔥🔥. Everything is shaking, but I loved it

Sarah

Hannah 

Matt

Ally

Loved this leg workout! Felt good and strong!

Jessica

Brenna C

Michelle 

Jaclyn

Loved the single leg extensions and curls! Also lateral lunges, hope that works inner thigh because that is where I really felt it!

Melena

Sabryna

Sher

Week 8, 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.

Work hard, be nice, & get after it! 💪

💛 Claire

Complete 3 rounds of the given 3 leg press variations. Keep the same weight on for each variation & don’t take a break until you have completed the third variation. Rest 90 seconds between rounds.

- Place your feet in the middle of the platform - Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press - mid

- Place feet wide/higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press - wide stance

- Place your feet close together on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press - narrow stance

Leg press circuit

This is a superset, so you’ll complete 10 leg extensions & immediately after, with no rest, complete 8 Alt. leg extensions (each side). Rest 90 seconds between each round.

- 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

*8 reps each way

- Sit on the machine with the pad at the bottom of your shin 
- Alternately extend each leg engaging your quads 
- Pause at the top and lower slowly

Alt. Leg extensions

Leg extensions superset

This is a superset, so you’ll complete 10 leg curls & immediately after, with no rest, complete 8 alt. leg curls (each side). Rest 90 seconds between each round.

- 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

*8 reps each side 

- Lay on the hamstring curl machine adjusted to you
- Alternately curl the weight with your hamstrings slow and controlled
- Pause at the top
- Slowly return to staring position

Lying (or seated) alt. hamstring curls

Leg curl superset

This is a superset, so you’ll complete 8 lateral DB goblet lunges (each side) & immediately after, with no rest, complete 12 DB goblet squats. Rest 90 seconds between each round.

*8 reps each way

- Place your feet hip-width apart, and dumbbell at your chest
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep the opposite leg straight
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Complete desired reps then repeat on the opposite side

DB goblet lateral lunge

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

DB goblet squat

DB superset

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

W8/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

Kyla

Can’t wait to see what this program can do for me!! I already love it!

Angela

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

Targeted lots of different muscle groups! Any pieces I had never done before!

Chaya Perlman

W1/D5 Glutes & Biceps

Eloise

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!

Ran out of time and couldn’t do the ez bar push downs and second round of pull ups but still a fantastic workout!!

Kami

W2/D1 Back & Shoulders

Natalie Daniels 

W2/D2 Legs & Core

Carrie Collette

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

Katy

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

sarah

Amanda Dunn

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

W5/D2 Legs & Core

Hannah Marks

Doug Coppess

Holly

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

Jenn Watkins

W5/D6 LISS & Core

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!!🥵

Claire

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

W8/D2 Legs & Core

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