Name: Playbook - Clara Lai - Week 1-2 : Legs (1)
Uploaded: 2024-01-30T23:00:20.859Z
Duration: 45 min
Description: Week 1-2 : Legs (1)

Pleng

Anna

Isadora

Day one done, great workout easy to follow along and the timer is built into the app which is great I simply set it and continue listening to my music while stretching and it beeps for the next Rep. Can’t wait for day 2

woah haha this was a good workout to kick off a small hiatus 🤣 upper thighs/ legs are feeling it !!

Camila

Would love if there was warm up video before workouts?

Bernadette

is there a way to complete those last 2 without equipment ? still figuring this app out

Khallori

This is the first leg workout of the week. You will be repeating this workout for the first 2 weeks.

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Optional: add a band around the thighs

Glute bridge

- 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 come up

Dumbbell front squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Lean forward to make this glute focused

Machine hip abduction

Week 1-2 : Legs (1)

The last workout really brought it all to a burn. Felt really good barely finished the last Rep, that’s how I know I have it my best.

Day two a little sore but not unbearable I usually over do my arm workouts and end up having swollen biceps the next day but I don’t think will happen this time around since I stocked to the workouts provided

Week 1-2 : Upper body (1)

Felt more flexible and was able to add more weights to my reps. For the split squats the last rep says 123 lol I’m sure that was a mistake, just wanted to let you know tho!

Week 1-2 : Legs (1)

Community

More workouts from Clara Lai