Name: Playbook - Ellen Nieman - W1/D5 Lower Body
Uploaded: 2024-03-25T02:58:56.602Z
Duration: 60 min
Description: W1/D5 Lower Body

Margaux

Leg extension machine broken...nice workout

Michele

Didn’t have a lot of the gym equipment at hotel but did alternative w/os. Bad ass leg day!

Elvia

Lorraine Jackson

End of week 1 and ready for week 2! 🤘🏽

Ricci

Shelby Koehling

Tough with legs that are still sore but great Easter workout!!

Caroline

Nicole

extending being sore from last leg day! 🥲🥲

Katie Dunn

Week 1 done #back n body hurts lol cant wait for next week!

Guadalupe

Casey

Glad I rested Friday and saved this for a good Saturday morning. Feeling extra good

Alyssa

Great workout my legs are dead after this week

Kelsey

TRACEY

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!*

- 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

Hack squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double walking lunges

- 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

Dumbbell swings

W1/D5 Lower Body

Jodie Langstreht

Sherry

Tammi

W1/D1 Push

W1/D2 Pull

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

Kortni

W1/D3 Legs

Miranda Opdahl

Maria

W1/D4 Upper 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

Justine

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

Cecily

W2/D3 Legs

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

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!

Catherine

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/D5 Lower Body

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