Name: Playbook - Ellen Nieman - W3/D2 Lower Body
Uploaded: 2024-03-20T17:09:07.933Z
Duration: 45 min
Description: W3/D2 Lower Body

It was one of the best leg days I have had in a while! Moved all my weights up! A very good workout!

Mandy

It was one of those days when I rolled out of bed at 4:20am and the last thing I wanted to do was hit the gym. I came and I conquered! 40 pound KB swings and Goblet squats for PRs!

TRACEY

I was tired today but still pushed through this great workout! My legs are dead!!

Worked 6 days out of 7 this week, feeling good 💪🏼 your workouts have really got me feeling at my best, so thank you! 🙏🏼

Rosie

Tokyo

Warm-Up:

5-minute incline walk on treadmill (if accessible)

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

Dumbbell 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

Dumbbell RDL

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
- 8 REPS EACH SIDE

Dumbbell reverse lunge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

*Can sub for a dumbbell*

KB swings

W3/D2 Lower Body

Fantastic workout! What a great start! Truly loved it!!

Amanda

I’m not sure I understand how it works but I did it…. :)

W1/D1 Upper Body

It was great, almost quit but kept pushing! Don’t think I was doing the kb swings right so I did give up on those haha but I added in extensions and hammy curls. 
Wish I could work out with you!!!!

Justine

Great leg day!! I'm pretty sure they will be dead all day!!!

Jelly legs, why do they always but bits to use for legs upstairs ? 😩😵‍💫🤪

Clair

W1/D2 Lower Body

Amazing full body workout!! I am wasted and love it!!

Natalie Serna

I’m going to be in beautiful pain tomorrow :)

Rosina

W1/D3 Full Body

Fantastic workout to start this week off with! My arms are on fire!!

W2/D1 Upper Body

This leg day was a little tough to get through, but I did it!

W2/D2 Lower Body

Full body days rock!! Too bad I felt wimpy today! Still an amazing workout!

W2/D3 Full Body

I am loving these workout! Tough, and I'm able to get them done in the little time I have!

W3/D1 Upper Body

Finally Friday Full Body Work Out! Whoooo hoooooo!

W3/D3 Full Body

W4/D1 Upper Body 2

Another great leg workout. Nice switch up from the first three weeks. Still able to see where the gains are.

W4/D2 Lower Body 2

Another great full body session, legs are feeling it after leg day yesterday 😨

W4/D3 Full Body 2

👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼

Another solid workout, can see the difference/growth in my arm strength, hard work is paying off!

W5/D1 Upper Body 2

W5/D2 Lower Body 2

Another solid workout, upped my reps 😄

W5/D3 Full Body 2

Another great workout, perfect start to the day 💪🏼

W6/D1 Upper Body 2

Another solid workout with heavier weights! Progress!

W6/D2 Lower Body 2

Full cycle complete, been doing 6 days out of 7. Back to the beginning and I’ll push myself even more, loving it 💪🏼

W3/D2 Lower Body

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