Name: Playbook - Crystal Renee - W2/D3 Legs
Uploaded: 2023-01-02T04:58:44.066Z
Duration: 45 min
Description: W2/D3 Legs

Samantha

My legs are shaking! Thanks for a great workout!

Meghan

We are what we habitually do!
Thank you Crystal for giving me a plan that helps me succeed in my physical aspirations.

Jenise

⛔️ WARNING⛔️ 
You may not be walking a little awkward tomorrow after this leg workout 🔥

Drop a comment below after you finish!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises

Warm up

Core circuit- try to do the following 3 exercises with minimal rest. Rest 30-60 seconds after each round

- Pull your knee toward your chest while rotating your upper torso 
- Lift up your leg
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

*5 on each leg

✨Modification- Bicycle crunch

Bicycle crunches + leg lift

- Bring your torso up, touching your opposite foot
- Lower with a slow controlled movement keeping your core engaged

*5 on each side

✨Modification- crunches or sit-ups

Sit-up + Toe touch

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Circuit 1

Rest 20-30 seconds between exercises & 60-90 seconds after each round.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

*6 on each leg

✨Modification- Lunges

Dumbbell bulgarian split squat

- Perform walking lunges with a double pulse at the bottom of the lunge

*12 on each leg

Double pulse walking lunges

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

Dumbbell squat clean

- Holding a dumbbell in one hand and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

*12 on each leg

✨Modification- Reverse lunge

DB overhead reverse lunge (single)

Circuit 2

W2/D3 Legs

Lana

Before you begin!

Super great test run! Def shows you your strength’s and weaknesses.

Debbie

TEST DAY!

Week 1 Modifications

Great workout! My first time doing the body weight skull crushes, they are NO JOKE!

Jera Donner

Awesome upper body burn- my arms are shaking 🎉

Lisa

W1/D1 Shoulders, biceps & triceps

W1/D2 HIIT

Great workout! Hard, but doable, perfect!

Thanks! Had to modify because of time but it was still an amazing workout!!

W1/D3 Legs

W1/D4 HIIT

Definitely had to modify the flutter kicks but loved the work out!

I gotta be honest- this one wasn’t my fav.  5 rounds per set is soo much- I just got kind of bored.  And it took a ton of time so even cutting out the abs I hit the 40 minute mark and wasn’t even done with the fourth set.  Also I felt like it was heavier on chest than back?  Sorrryyyy don’t hate me 😉

W2/D3 Legs

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