Name: Playbook - Hails . - W1/D3 Quads & Glutes
Uploaded: 2024-01-02T00:30:45.621Z
Duration: 60 min
Description: W1/D3 Quads & Glutes

Nicole

Legs are definitely going to leave feeling toned

Melanie

My legs are shakinggg in the BEST way possible. Loved this workout 🔥

Kloe

Hali T

Kayla

Alexx

I’m so happy to be back in the gym!!! Thank you for this amazing program. It’s so challenging

Kalie Lewis

Keosha

beyond gassed right now but great workout!!👏🏽😮‍💨🔥

Taija

Bianca

Marianne

Maame

Anasia✨

Kalyn

Aterra

Legs definitely feel like limp noodles. But it was an amazing workout.

Demarje

Mari

Appolonia

Victoria

Day 3 of week one…. WOW! I’m still hurting from day one 💪🏼

Britney

Wilmarie

Jacie

Wow! My quads have never felt this sore DURING a leg workout. I usually do cardio (treadmill) before my workouts but doing it after is way more beneficial for a better burn especially during leg day.

Sandra

Jaye

Desi

3x 15 DB goblet squat
3x 20 Walking lunges

3x 20 Hanging DB side steps
3x 0:30 Step back lunge + Knee drive
3x 0:60 Ball Slam + Jump

Cardio

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up
- Keep a quick tempo

Dumbbell goblet squat (quick)

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright
- 20 total reps

Walking lunges with dumbbells

Super Set

- In a squat position, hang the dumbbell between your legs.
- Alternate stepping to each side and stay low
- Complete reps TOTAL

Hanging Dumbbell Side steps

- Begin in a lunge position
- Step back and bend knee to a 90 degree angle. 
- Bring that same leg back up and drive the knee as high as you can.
- Repeat. Do the other leg as well.
- Complete duration for EACH leg.

Step back lunge + Knee drive

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can and jump
- Grab the ball with both hands on the bounce and repeat the movement

Ball slam + Jump

Tri Set

Treadmill Jog

Cardio

W1/D3 Quads & Glutes

April

This workout helped me with form and challenged me with weights

Keisha

Such a hard workout, but so proud I made it through!

Gabby

W1/D1 Hamstrings & Glutes

Quick but arm still burning and got a good sweat.  Nice to do when crunch time.

😮‍💨😮‍💨🤣💪🏽🙌🏽

Krista

When I got to the planks I was ready to say “forget it”. But I didn’t! I had to take my time with those.

Tasia

W1/D2 Biceps & Triceps

Shoulders are on 🔥🔥🏋️‍♀️

Needed one more set in my opinion but good!

Josie

W1/D4 Back & Shoulders

Calves where screaming on the incline walk !!

Love the lay out of each workout! Nice build up to a good sweat, if you do the workout right.

W2/D1 Hamstrings & Glutes

Roxie

W2/D2 Biceps & Triceps

girl the stair master almost took me out but i did it!!

Shadaé

Christina

W2/D3 Back & Shoulders

The cardio was the perfect way to challenge myself 😆🙏🏾

Me and my boyfriend sweat our ASSSSS off 🔥🔥

W2/D4 Quads & Glutes

Marissa

I am absolutely loving this app. The workouts are quick, but give you such a good burn. 100% worth it!!!

Sarah

W3/D1 Hamstrings & Glutes

I’m seeing a difference!! A big difference 🥰

Arms is always tough for me but this was good! Challenging for sure!

Challenging and rewarding! Quick burnout!

W1/D3 Quads & Glutes

Community

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