Name: Playbook - Ellen Nieman - W1/D3 Legs
Uploaded: 2024-03-20T17:09:07.832Z
Duration: 60 min
Description: W1/D3 Legs

Kelli Langlois

Brittney Silas 

Zoe Kate

Nicole

Leg day done! Loved the squats, I tried to push my limits a bit and it felt good

Caroline

If was good.  Deff worked my thighs! They are saying help after this work out!

Erica

Warm-Up:

5-minute incline walk on treadmill

Leg swings:
Side to side 3 x 10
Front to back 3 x 10
Frog squats 3 x 10
Air squats 3 x 10

*Remember to rate & review each workout upon completion so I can keep track of your completion/participation for when it’s time to pick the winner of the challenge on February 21st!*

- Stand holding a DB close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

DB 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

DB RDL

- 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

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W1/D3 Legs

Brittany

Clair

Done with the first workout. I'm looking forward to the upcoming weeks 👏❤️

Sofie

W1/D1 Chest, Shoulders, & Triceps

I liked it! Good burn in back and biceps 😍

Nice to be doing different exercises 🫶

Aoife McGuane

Karen

W1/D2 Back & Biceps

Heather

W1/D4 Full Body

W2/D1 Chest, Shoulders, & Triceps

Feeling great! Didn’t let the rain stop me

W2/D2 Back & Biceps

Wasn’t feeling it today .. but pushed thru!

Got back at it after busy week! Trying to keep going with program. Added deadlifts to this

I was really trying to push myself more today and I’m feeling the benefits!

W2/D3 Legs

Full body Friday!!! Trying hard to get the work outs in even if behind schedule!

Mondays are hard but I did it and feel much better now.

Adding hip abduction and adduction to the end of the workout.

Tally

W2/D4 Full Body

Getting it done 💪 added some extra tricep and chest work

Added skullcrushers to the end of this one 🔥🔥

W3/D1 Chest, Shoulders, & Triceps

Assisted pull ups and I aren’t friends yet.

W3/D2 Back & Biceps

Great phone died so I uploading late! Hahaha

I added leg press after the RDL’s to round it out this week.

W3/D3 Legs

Added abductors and adductors again to the end

Did this at home, because did not need the gym for this but it was a good extra work out after a day at the gym!

Wish this was more of a gym workout. Great for at home though.

W3/D4 Full Body

Back after a little break due to a surgery. Feels gooooood!

Sundays are my favorite for this workout.

Great work out! Love the new machine added

W4/D1 Chest, Shoulders, & Triceps 2

W4/D2 Back & Biceps 2

Jordan

W4/D3 Legs 2

Forgot to push submit but this was good work out late at night!

W4/D4 Full Body 2

W5/D1 Chest, Shoulders, & Triceps 2

W5/D2 Back & Biceps 2

Could be done at the house but it was fun adding new exercises

W5/D3 Legs 2

I need to plan better and have a rest day after legs 😅

W5/D4 Full Body 2

Program Almsot over we are finishing strong!

W6/D1 Chest, Shoulders, & Triceps 2

Few more sessions and we completed the the program!

W6/D2 Back & Biceps 2

Penultimate day for this plan! Felt the 🔥

Bad knee them lunges killed me but made it though!

W6/D3 Legs 2

Finished the program hard! I really enjoyed this program and can’t wait till the next one! It really made me stay in the gym knowing I had to complete it! Thank you

W1/D3 Legs

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