Name: Playbook - Ellen Nieman - W1/D3 Legs
Uploaded: 2024-03-20T17:09:07.845Z
Duration: 60 min
Description: W1/D3 Legs

Clare

April

Caroline

Kate

Ricci

Successful leg day= I’m not gonna be able to walk later 😂😂😂

Kristin

Sherry

Courtney

I am not a leg day girly at all but I KILLEDDD this. Loved it!🔥

Erica

Not looking forward to sitting on the toilet the next couple days

Jill

Jamie

Memo

Casey

Don’t feel my leg anymore ! Great workout 🔥

Margaux

Shelbert

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!*

- 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

- 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

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

Dumbbell bulgarian split squat

- 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

First day on the program. Looking forward to it! Thanks!

Hannah

Eboni

Great workout to start my second round of this challenge 🔥

W1/D1 Push

Felt it 🥵I only started gym about a month ago and could only lift a small 2kg. Due to living an unhealthy lifestyle for years I was serverly underweight, no energy. I have now started bicep curling 7.5 now now a stupid baby 2kg. I am so happy with my progress and can’t wait to continue with this program. Xx

Steph

W1/D2 Pull

Couldn’t do a couple due to small town gym limitations of machines but I think I managed to do as close as the work out possible:) I somehow didn’t log this workout correct so I did it all yesterday and today as well 🥵 lol feeling it! But feeling great !

Stilllll hate dips 😂 subbed tricep extensions for them

W1/D4 Upper Body

Finally got back in the gym after having Covid….again. My supplements came in the mail yesterday and I can definitely tell a difference in how hard I was able to push today!! So glad to be back at it the gym is my happy place now!

Seriously the best leg day I think I’ve ever had!!

W1/D5 Lower Body

Today is one of those days where I just didn’t feel like it to be honest. I got here and did the work. I pushed myself when I didn’t want to stop. I enjoyed it. Even my shirt says it all…. The gym is my psych ward. So true.

W2/D1 Push

Feel like that’s the best arm workout I’ve gotten yet!!! 🔥🔥

W2/D2 Pull

Gonna be jello later! 🔥🔥🔥 I’m loving this!

This leg day had me unwell in the best of ways

Legs are not my favorite day but made this one fun 🤩

W2/D3 Legs

W2/D4 Upper Body

These lower body days have these legs growin’, getting ready for summer outchea!☀️

W2/D5 Lower Body

It’s the chest pump for me after a good push day like this one☄️

One of my favs! Increased on weight today💪🏽

W3/D1 Push

W3/D2 Pull

Literally are you making me look forward to leg day 😅😂💪🏽

W3/D3 Legs

W3/D4 Upper Body

This is the first plan I have ever stayed consistent with! Thank you 🥹🫶🏻

W3/D5 Lower Body

W4/D1 Push 2

W4/D2 Pull 2

W4/D3 Legs 2

Awesome, still adjusting to the lower reps

W4/D4 Upper Body 2

W4/D5 Lower Body 2

W5/D1 Push 2

W5/D2 Pull 2

W5/D3 Legs 2

W5/D4 Upper Body 2

W5/D5 Lower Body 2

Can’t believe how strength is improving!

Loved starting the week with this workout 💯

W6/D1 Push 2

Increased weight in at least one rep for 5/6 sets. Feeling proud of the improvement in less than 6 weeks.

10/10…after doing your workouts, I was finally able to do a strict pull-up, so stoked!

W6/D2 Pull 2

Did a hiit class this morning and came back for legs. Definitely not jogging out 🤦‍♀️

Legs are hard for me because I have a weak knee and I had resigned myself to just not being able to strengthen there. Your programs have my mindset changed tho. Thanks!

Don’t like leg day before this program, no i really enjoy it, I have make a lot of progress 💪🏻💪🏻🔥

W6/D3 Legs 2

Another one where I increased weights in at least one rep of the set. 💪🏽

W6/D4 Upper Body 2

Great wrap to this challenge! I enjoyed it and feel proud I stuck to it and saw improvement in strength! Thanks, Ellen and congrats to everyone who completed it! 💪🏽🔥

Kyle

Last training, this 6 weeks was awesome, first time I do a fully program, I feel so fine and happy 💪🏻🔥❤️

W1/D3 Legs

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