Name: Playbook - Ellen Nieman - W1/D2 Lower Body 1
Uploaded: 2024-03-20T17:09:08.097Z
Duration: 60 min
Description: W1/D2 Lower Body 1

Spring

👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

Darvina

I no won’t be able to walk tomorrow but dang that felt good!!

Once again I am HUMBLED but it’s that good pain 🔥 ready to keep going

Bailey

Brittney Silas 

My legs are dead….thinking of calling the people to cart me out of here lol

Jennifer

Jill Fletcher

Struggling to walk down the stairs to leave them gym after that workout😂 looks like i’m camping out here for the night😂

Leanne Ashworth

Bárbara

Shelbert

Alyssa

Stephanie

Jill

Tokyo

Kayla

Warm-up:

5 minute treadmill incline walk

1 set of 30 seconds for each exercise:
Jog in Place
High Knees
Leg Swings (front/back & side to side) 
Side Lunges

- Begin with bar positioned on your upper back
- 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

Dumbbell sumo goblet 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- 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

Leg curls

Superset

W1/D2 Lower Body 1

Worked up a great sweat. Recently switched to this from HIIT workouts and was worried I wouldn’t feel as tired- I was wrong!

Gina

Really like the sequence of sets and the timing of the rest works for me great 👌

Joana

Great workout! A nice change up from what I usually do and challenges me more!

Josi

W1/D1 Upper Body 1

Great workout…feeling the 💪🏼💪🏼

Casey

Another 🔥 day! Thankful for a break from lower body 😅 the workouts are working

W1/D3 Upper Body 2

The burn went crazy 😰🔥 awesome workout !

Ssttooppppp!! So good!! Baby giraffe legs tomorrow!

W1/D4 Lower Body 2

Lily

W1/D5 Full Body

Chadia boussaert

W2/D1 Upper Body 1

W2/D2 Lower Body 1

W2/D3 Upper Body 2

W2/D4 Lower Body 2

Not going to lie, I normally skip the split squats. Did them today, feeling it!

W2/D5 Full Body

W3/D1 Upper Body 1

W3/D2 Lower Body 1

W3/D3 Upper Body 2

W3/D4 Lower Body 2

W3/D5 Full Body

W4/D1 Upper Body 1

W4/D2 Lower Body 1

W4/D3 Upper Body 2

Now time to eat some turkey.  Happy Thanksgiving.  Burn baby burn

W4/D4 Lower Body 2

W4/D5 Full Body

W5/D1 Upper Body 1

W5/D2 Lower Body 1

W5/D3 Upper Body 2

Shannon

W5/D4 Lower Body 2

Bulgarian split squats will be the death of me 💀

W1/D2 Lower Body 1

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