Name: Playbook - Janet Calderon - W3/D1: Legs
Uploaded: 2024-01-02T12:08:54.183Z
Duration: 60 min
Description: W3/D1: Legs

Increased weights today and 🥵 THANK YOU! Feeling 💪🏽

Jackie

Shulie

Adria

What a great work out! I am always amazed at what a complete workout I can get from her home gym days! Wow!

Tonya

Stephanie Bailey

Patricia Ann

Zujeiry

Place your feet just about hip width apart.
Bend your knees and lower your body slowly until your glutes are in line with your knees.
While keeping your knees sturdy and now allowing them to come in, push through your heels keeping that upright torso, then begin to fully extend your knees.
Try it out with just bodyweight before adding any additional weight

Goblet squat

"- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step forward with your right leg around 2 feet or so, flexing your knees to drop your hips. Keep your torso upright to help maintain balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Using mainly the heel of your foot, push up and go back to the starting position.
- Repeat the movement, this time stepping forward with your left leg.
- Repeat the movement for the recommended amount of repetitions."

Alternating Forward Lunges

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

Superset 1 leg day 1

1	Hold a dumbbell in your right hand by your side and place the ball of your right foot on a raised surface (the base of an incline bench or a weight plate works well).
	2	Cross your left ankle behind your right, hold onto the bench or a wall with your left hand for balance, and lower your right heel toward the floor (but don’t touch it).
	3	Lift the heel of your right foot as high as you can, giving your right calf an extra squeeze at the top.
	4	Pause and then lower yourself back to the starting position. Do equal reps on both sides.

Single leg calf raise

1. Have your hands on the floor in front. knees bent so that they do not touch the floor.  Make sure your chest is up and core is tight.  

3. Start with your hips up in a pike position. For many this'll test your tight hamstrings and act as a good dynamic stretch.

4. Keep your toes on the floor and pike up squeezing your thighs, drop your knees towards the floor without letting them touch the floor fully. 

5. As you extend your knees raising your hips again, squeeze your quads like you would in a leg extension machine. If your bodyweight isn't difficult enough, then use a band to add resistance.

Quadruped leg extensions

Superset 2 leg day 1

W3/D1: Legs

Julia

First workout since baby! I’m pumped 😜

Anais

W1/D1: Leg Day 1

I loved the entire workout !! Excited about the next one !!!

Athenai “Arc”

W1/D2: Back and biceps

Tina Burgos

W1/D3: Glutes & Hamstrings

Kristen

So good! Am loving this all so far, thank you :)

Caroline

W1/D4: Shoulders

Nathalie

Week 1 done ✔️ hyper focused this time nutrition form and heavier weight.

Gloria

W1/D5: Glutes

W2/D1: Leg day

W2/D2: Back day

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

Increased my weights. Omgeeee I’m literally shaking 😩

W2/D5: Glutes

Great for how I felt today (didn’t want to workout but did it and it didn’t nearly kill me like some of your other ones 😂)

W3/D2: Back and biceps

Dumbbell hip thrust is now my #1most disliked workout. LORDT!!!!🥵🥵

W3/D3: Glutes & Hamstrings

Quicker than 60, and so effective 💪🏽

Sarah

W3/D4: Shoulders

Joanne Carrillo

Really enjoying how much this program is challenging me. Thank you 😊

W3/D5: Glutes

That leg workout was no joke! But I’m proud I finished!

W4/D1: Legs

I always feel great after one of your workouts!

Ive never stuck to a program this far! Loving it :)

W4/D2: Back & biceps

W4/D3: Glutes & hamstrings

Carrissa

W4/D4: Shoulders

W4/D5: Glutes

This workout was intense. Them Bulgarian squats 😖😖😖😖😖😖🔥🔥🔥🔥🍑🍑

W5/D1: Legs

Hard but took me less than 60 - a win! 😂

W5/D2: Back and biceps

W5/D3: Glutes & Hamstrings

W5/D4: Shoulders

Hard ASF but felt great. My bum is on fire from the heavier weights

W5/D5: Glutes

Although this workout is one of my most challenging ones, and the one that always kicks my a$$ it’s my favorite because I have to push myself.

W6/D1: Legs

I’m loving these at home workouts! Please please please create another at home program. 🔥

Diane

W6/D2: Back and biceps

W6/D3: Glutes and Hamstrings

W6/D4: Shoulders

Awesome! Finished ☑️ going to do it again and go heavier 🥳💪🏽

Great last workout of this plan. Can’t wait to start the next one 😁😁😁😁😁😁😁

Great last workout!! I want to thank you for this program.  Although really hard and challenging at times, it was great knowing that I was able to push myself with every workout. I have lost 14lbs by staying consistent with my food along with this program. I can see the change in my body and the muscle definition coming in. I am super grateful. Thank you once again!

W3/D1: Legs

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