Name: Playbook - Janet Calderon - W1/D1: Full legs
Uploaded: 2024-01-02T12:08:53.342Z
Duration: 60 min
Description: W1/D1: Full legs

Lara

Lena

Jonet Siegers

Kalisa

Maria

Whew. Omg the step ups at the end I’m dying and excited for this program and to grow this ass from west coast to where Janet is. All the way to NY 😂😭

Bibi

Chanel

Loved it all. I went heavy. I haven’t leg extension up to 90 before. Now I know I was limiting myself.

Christy

Quads were BURRRRNING and heart was pounding! Great start to the challenge.

Alexa George

Attalia

Whoa what a start to this program! F Those elevated curtsy lunges with only 45 second break!! Geeezzz 🥵🥵🥵

Adria

Perform both workouts back to back

For the walking lunges, perform 24 steps in total

"- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg."

Dumbbell Walking Lunge

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale

Leg Extensions

Superset 1 full legs 1

Set the Smith bar to shoulder height and then perform a bodyweight squat to just below parallel so that you can determine how high to deploy the safety catches.

Stand under the bar with a hip-width stance and then grab the bar with a wider than shoulder-width grip.

Ensure that your spine is in neutral (not rounded or excessively arched) and that your eyes are gazing straight ahead.

Take a 4-8" step away from the machine—one foot at a time—until both feet are in front of the barbell. This is the starting position.

Before you squat down, contract your abs and glutes and then ensure that your hips are in line with your torso (not sunk back).
Begin the descent by sitting back as if you were about to sit in a chair.

Squat down until there's roughly a 90-degree angle between your shins and upper thighs.

Explode back up to the starting position by pushing through your heels.

Smith Machine hack squat

Step 1: Sit down on a leg press machine and place your legs on the platform in front of you. Your feet should be positioned approximately three inches apart with the toes pointed straight.
Step 2: Lower the safety bars holding the platform in place. Press the platform all the way up until your legs are fully extended, without locking your knees. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. This is the starting position.
Step 3: Slowly lower the platform until your upper and lower legs make a 90-degree angle.
Step 4: Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so.
Step 5: Repeat for the number of reps in your set. Make sure that the safety pins are locked properly once you have finished.

Narrow stance leg press

Start with both feet on a step a few inches above the ground

While keeping your weight on the right foot, take a big step back with your left foot crossing your left leg behind your right leg

Drop straight down, bending your rear knee as you do, as if you're actually 
curtsying

Drive through your front foot and 
stand back up to the starting position.

10 reps for each leg (20 in total)

Front foot elevated curtsy lunge

On a bench or box, Stand with your feet parallel, hip- to shoulder-width apart, and toes 12(ish) inches away from the edge of the box.
Brace your core, bend knees, and press hips back into a step up  to initiate movement.

Lunge box jumps

W1/D1: Full legs

W1/D2: Back and biceps

Loved it just as much the second time around

W1/D3: Glutes & Hamstrings

💪🏼💪🏼💪🏼💪🏼💪🏼🔥🔥🔥🔥🔥

Whittney

W1/D4: Shoulders & triceps

👏🏻👏🏻👏🏻👏🏻👏🏻🫶🏻🫶🏻🫶🏻🫶🏻🫶🏻

Sore from all workouts this week.. this one was rough!

Kellie

W1/D5: Glute detail

W2/D1: Full legs

W2/D2: Back and biceps

Holy moly Janet, my glutes are dead 💀 😅🤪

W2/D3: Glutes & Hamstrings

stace

W2/D4: Shoulders & triceps

W2/D5: Glute detail

W3/D1: Full legs

W3/D2: Back and biceps

W3/D3: Glutes & Hamstrings

W3/D4: Shoulders & triceps

W3/D5: Glute detail

Absolutely dragged as as if it was day #1 🥵

W4/D1: Full legs

W4/D2: Back and biceps

W4/D3: Glutes & Hamstrings

W4/D4: Shoulders & triceps

W4/D5: Glute detail

Absolutely 🔥
Total love hate relationship

W5/D1: full legs

Carina

W5/D2: Back & biceps

W5/D3: Glutes and hamstrings

W5/D4: Shoulders & tri’s

Stacye

It was tufffff! But I did it! 💪🏾💪🏾💪🏾

Alexis

W5/D5: Glute Detail

You are killing me miss Janet!!! 🤪🥵

W6/D1: full legs

W6/D2: Back & biceps

Marie-Pierre

W6/D3: Glutes and hamstrings

After taking a bit time off we’re back. We are dying.

W6/D4: Shoulders & tri’s

W6/D5: Glute Detail

W7/D1: full legs

W7/D2: Back & biceps

W7/D3: Glutes and hamstrings

W7/D4: Shoulders & tri’s

W7/D5: Glute Detail

W8/D1: full legs

W8/D2: Back & biceps

W8/D3: Glutes and hamstrings

W8/D4: Shoulders & tri’s

Finished ✅ it was amazing 🤩    i feel like superwomen 🦸🏼‍♀️!!!!

W1/D1: Full legs

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