Name: Playbook - Ellen Nieman - W1/D4 Lower Body 2
Uploaded: 2024-03-20T17:09:08.117Z
Duration: 60 min
Description: W1/D4 Lower Body 2

Casey

The burn went crazy 😰🔥 awesome workout !

Kayla

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

Tokyo

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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 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

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Heel elevated goblet 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

Leg curls

Superset

W1/D4 Lower Body 2

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

Spring

👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

Darvina

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

W1/D2 Lower Body 1

Great workout…feeling the 💪🏼💪🏼

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

Bailey

W1/D3 Upper 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

Jennifer

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/D4 Lower Body 2

Community

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