Name: Playbook - Jess Guinan - W3/D2 Legs
Uploaded: 2024-04-09T02:16:11.657Z
Duration: 45 min
Description: W3/D2 Legs

Amazing.. my legs are shaking! Can’t wait to improve & try another workout.

Ariel

1. BB Hip Thrusts (4x12)

2. Superset
- DB Squats (4x12)
- In & Out Squats (4x12)

3. 5 Lateral Steps, 5 Squats ea side (4x)

- Support upper back on a bench. Hook your shoulder blades onto the bench instead of just leaning against the bench.
-  Rest a folded mat or bar pad across your hips and roll the barbell onto your hips.
- Brace your core by bringing your belly button to your spine. Drive through your heels and bring the weight up so that your legs make a ninety degree and your torso forms a tabletop. Keep your hips level with your torso, and keep your core braced. 
- Lower your glutes to the floor, making sure to bring your torso with it. Do not just move your hips up and down - bring your torso up and down with it and keep your core tight.

Barbell hip thrusts

- Stand with your feet shoulder width apart. 
- Brace your core by bringing your belly button towards your spine. Place one dumbbell on each shoulder and keep your chest big. 
- Keeping your weight in your heels, squat down until your legs make at least a 90 degree. 
- Drive through your heels to come back to a standing position, remembering to keep your core tight and your chest big. Do not let the weight bring your torso down. 
* Push your hips back slightly when you squat down so that you do not place your weight on your toes.

Dumbbell squats

- Start with feet shoulder width apart & squat down to at least ninety degrees, keeping your weight in your heels. 
- Explosively jump up out of the squat and straighten your legs, landing with your legs in a close stance. 
- Jump into a squat position and repeat.

In & Out Squats

Superset #1

- Keep your core tight and squat down, keeping your weight in your heels.
- Keeping your butt low, take 5 steps to the right.
- Keeping your weight in your heels, squat 5 times.
- Get back down into a squat position and take 5 steps to the left, keeping your butt low.
- Squat 5 times.

5 Lateral Steps, 5 Squats

W3/D2 Legs

Nadalynn

Another great workout down! Hard enough to push me and want to keep coming back. Always feel better after a workout with Jess! 💪

I planned on giving you 5 stars but I entered it in wrong. I am going to do the whole program.

Tanya

W1/D1 Shoulders/Abs

W1/D2 Legs

Great for beginners like me! 60 Years old and need to start a program to keep muscle strength! Thank you!

W3/D2 Legs

Community

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