Name: Playbook - Ellen Nieman - W4/D2 Lower Body 2
Uploaded: 2024-03-20T17:09:08.011Z
Duration: 45 min
Description: W4/D2 Lower Body 2

Rosie

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

TRACEY

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!*

Dumbbell sumo goblet squat

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

DB bulgarian split squat

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral goblet lunge

- 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

DB RDL

W4/D2 Lower Body 2

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

Mandy

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

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

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!

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

W3/D2 Lower Body

Finally Friday Full Body Work Out! Whoooo hoooooo!

W3/D3 Full Body

W4/D1 Upper 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 💪🏼

W4/D2 Lower Body 2

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