Name: Playbook - Janet Calderon - W5/D1: Legs
Uploaded: 2024-01-02T12:08:53.776Z
Duration: 60 min
Description: W5/D1: Legs

Danni R

Today I just feel blessed to move my body

Lara

Coming back from having Covid and nice knowing i didn’t completely lose my strength

Bibi

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

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.

Front foot elevated curtsy lunge

Superset 1 legs 2.0 -2

This should be your heavy reps

 - Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Superset 2 legs 2.0 - 2

Drop set: Perform the first 8 with dumbbells, drop the weights and perform another 8 back to back 


With a step bench or any contraption that you can rest your foot on, needing to be around knee height, get into a forward lunge position with torso upright, core braced with your back leg elevated on a bench.  Your leading leg should be far enough from the bench for you to be able to descend properly.   Drive up using your  heel.  Keep your dumbbells tightly tucked on your sides.

Bulgarian Split squat - Drop set

W5/D1: Legs

Starting this program today. #1 was a challenge but after this workout tonight, now I remember what’s coming my way 🫠

Maria

Tiffany W

W1/D1: Legs

Julijana

Whittney

W1/D2: Back Day

Did the gym version at home and it was killer!

Legs and booty are fried 🍑🍑🔥🔥

Jessica

W1/D3: Glutes & Hamstrings

Definitely feel the burn!! Great shoulder work out!

Tania

Monica

W1/D4: Shoulders

Kalisa

W1/D5: Glutes

Went heavier today and my legs feel like rubber

I pushed pushed myself today and went heavy. And girl i can’t even get in the truck

W2/D1: Legs

We don’t skip the parts we don’t like 😭

W2/D2: Back & Biceps

Worked up a sweat 😅 feeling great 😌

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

W2/D5: Glutes

I wanted to puke so badly, surprised I didnt🥴🥵. My legs are doneeeee

Legs always on fire. Out here sweating and crying like a dog

W3/D1: Legs

W3/D2: Back Day

the tracking for the reverse lunges was nonexistent

S. Love

W3/D3: Glutes & Hamstrings

W3/D4: Shoulders

W3/D5: Glutes

the tracking and number of reps for the curtsy lunges were non existent

This was a “did you die ?” Workout 😅😅😅😅

W4/D1: Legs

Olivia

W4/D2: Back Day

W4/D3: Glutes & Hamstrings

Whew. Finishing this 2.0 to get ready for 3.0

Alexis

W4/D4: Shoulders

Pre thanksgiving pump. Post hourglass challenge

W4/D5: Glutes

W5/D2: Back Day

Are exercise sets 2 & 3 supposed to be the same?

W5/D3: Glutes & Hamstrings

W5/D4: Shoulders

W5/D5: Glutes

It’s been a bit, so it felt like day one

W6/D1: Legs

W6/D2: Back Day

W6/D3: Glutes and Hamstrings

Completing Bikini B*tch 2.0 revealed that I got that dawg in me!

W6/D5: Glutes

Late workout in a rush but felt great 💪🏽

W5/D1: Legs

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