Name: Playbook - Ellen Nieman - W1/D3 Legs
Uploaded: 2024-03-25T02:58:56.595Z
Duration: 60 min
Description: W1/D3 Legs

Sherry

Michele

Time to catch back up after a little break from driving around the Midwest last week! ✋🏼

Kortni

Brenda

Love that burn, and that pump 🦵🏻😍

Kyle

Casey

Caroline

Courtney

Workout was great! Legs are shaking, can hardly walk! Ha!  On my way to be a badass like you, Ellen!

Justine

Literally not going to be able to walk tomorrow 🔥 workout!

Catherine

Maria

Legs are my least favorite but this was a killer work out 🏋️

Guadalupe

Kinda walkin goofy outa this gym tonight 🤪

Nicole

Ricci

Lowri

So hype for this workout. left me so dead 😵

Katie Dunn

This was great, left me with shaky legs. I have a love hate relationship with Bulgarian split squats - so tough but so effective!

Cecily

Tristian

Shelby Koehling

Josiepink1302

Tamarra

Alyssa

Kelsey

I love leg days! I know a lot of people do not. This was a great session!!!!!

TRACEY

Lorraine Jackson

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

Cardio (optional): 1-3x a week
- 10-20 minute incline walk
- 20-45 min outdoor walk

*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 by May 9th!*

- 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

- 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

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

DB bulgarian split squat

Leg curls

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine goblet squat

W1/D3 Legs

Jodie Langstreht

Tammi

W1/D1 Push

Margaux

W1/D2 Pull

Miranda Opdahl

W1/D4 Upper Body

Leg extension machine broken...nice workout

W1/D5 Lower Body

I didn’t expect my arms to hurt straight away this time around, but god I’m struggling to lift my water bottle to my lips 😫

Subbed a few exercises out to get this one in from the home gym but it worked out great! 💪🏼

W2/D1 Push

Megan

W2/D2 Pull

It was a good one! Wish I would’ve pushed harder and waited around to finish the workout! I’m not in the best place emotionally/mentally right now but I’m glad I at least made it

Post workout shaky legs again! Damn those stairs down to the locker room!

W2/D3 Legs

Decided to run 3 miles on top of this for cardio 🫥

Elvia

W2/D4 Upper Body

Having to back track and hit these days I missed out on last week.

Almost didnt make it today but im glad i did !!

W2/D5 Lower Body

W3/D1 Push

Felt stronger today! But dang my arms and back are burning!

W3/D2 Pull

W3/D3 Legs

Feeling strong this week!
 🔥 workouts!

W3/D4 Upper Body

W3/D5 Lower Body

W4/D1 Push 2

W4/D2 Pull 2

W4/D3 Legs 2

W4/D4 Upper Body 2

I need to re-work my order so I have rest between the two lower days 😆

W4/D5 Lower Body 2

W5/D1 Push 2

W5/D2 Pull 2

Sweating like I just finished running a 5k 🥵

W5/D3 Legs 2

Great workout but feeling a little weak today 🥴

W5/D4 Upper Body 2

Came to the gym real tired but finished strong n full of energy 🥵

I don’t love leg day cause I have a knee that is trash. But I do enjoy this one🔥

W5/D5 Lower Body 2

Little late but on the ol’ honeymoon, so getting it in when and where I can 💪

W6/D1 Push 2

W6/D2 Pull 2

Those Landmine RDLs might just be one of my favorite exercises.

It’s a good workout but I’m also glad to be done with that for a few 😂

Today was a good leg day sad the 6 weeks is ending !

W6/D3 Legs 2

Clicked this one off a day late 🥴 was busy admiring my shoulders after this one. hard to raise my arms after!!

W6/D4 Upper Body 2

Cant believe today wad the last day it flew by but i see the difference from day one ❤️‍🔥

6 weeks and an insane amount of growth later… can’t say enough about how amazing this program is. several weeks of new PRs and physique changes. ☺️🥵

W1/D3 Legs

Community

More workouts from Ellen Nieman