Name: Playbook - Demi Bagby - W4/D1 Legs Machines Beginner
Uploaded: 2023-06-19T15:00:29.452Z
Duration: 45 min
Description: W4/D1 Legs Machines Beginner

Megan

Jackson Knott

Erin

- Back squats 3 x 12,12,10
- Leg press low close/wide stance  3 x 15,12,12
- Leg extensions 4 x 15,12,12,10
- Hammie curls 4 x 15,12,12,10
-  Calf raises 3  x 15

- Start with your feet slightly outside shoulder width 
- Push your hips back as your come down and keep you chest up
- Reach parallel and push through your heels extending your legs to come yp

Barbell back squat

-Get into a leg press machine and place your feet in a close position
-Lower the weight 
-Press the weight back to the starting position
-Repeat

Leg press close stance

-Sit in a leg extension machine that is properly adjusted to you
-Extend and flex your legs
-Lower controlled and repeat

Leg extensions*

-Sit in a hamstring curl machine adjusted to you
-Curl the weight with your hamstrings nice and controlled
-Release and repeat

Hamstring curls

- Push through the balls of your feet 
- Engage your calves as you push

Calf raises

W4/D1 Legs Machines Beginner

My first real work out in YEARS. Was able to get a good sweat in while not doing too much for my 1st time.

Jordan

Kayla Clarke

Katie

W1/D1 Upper Body Beginner

Feeling the burn…awesome hiit routine that leaves you breathless!

Terri

W1/D3 Legs and Abs Circuit Beginner

Katlyn Upole

Madison

W1/D5 Full Body Circuits

Carolina

Brian Johns

W2/D1 Legs Beginner

Exzon

W2/D3 Arms Beginner

Kate

Richelle Jones

W2/D5 Full Body Circuits

That was a bit of a challenge but I loved it! First time in awhile I’m actually enjoying my workouts!

Amazing! Turned me to jello! Definitely feel my core getting stronger!

I can already do so many more push ups 💪🏽💪🏽

Nico Pita

W3/D1 Full Body Circuits

Those push ups killed me but in a good way! Have to substitute pull ups but loved it!

Loved it but those pull ups are so not for beginners lol I can’t even do 1😂

W3/D2 Upper Body Beginner

Challenging!! Could not do the pistol squats. Had to find a modification

Mariah

how the hell am I supposed to do pistol squats if I can’t straighten my leg out?😂 Progress though!

W3/D4 Legs Beginner

When you have a time crunch and you just bust it out🥵💪🏻

W3/D5 Arms Beginner

Nearing the end of this program feeling ready for the next😈

W4/D2 Upper Body Machines

Is it humanly possible to sweat this much?🥵🤩

W4/D4 Legs and Abs Circuit Beginner

Shroog AJ

Loved it girl!!! Just competed the whole program!! Incredible job :)

W4/D1 Legs Machines Beginner

Community

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