Name: Playbook - Jessica Cahoy - Body Building Day 11 - Legs
Uploaded: 2024-03-26T12:35:29.786Z
Duration: 45 min
Description: Body Building Day 11 - Legs

Leg day and Monday keep coinciding. 😂😂 #nevermiss

Melissa Hale

- Back Squat 3x10 
- Deadlift 4x6
- DB Split squat 3x10
- Back Rack Barbell lunges 3x10 (each leg)
- Front Rack Box step ups 3x10 (each leg)
- 15 minutes of steady cardio

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

DB Bulgarian split squats

- Stand in a staggered stance with bar across your back
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the top
- Complete desired reps then repeat on the opposite side

Split squat

- Begin with the bar in front rack position
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Barbell box step up

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

Body Building Day 11 - Legs

Terri

First workout using your section of the app. Loved it.

Mikaela Secore

Killer shoulder workout! It was fun to focus on some strength movements.

Body Building Day 1 - Chest & Back

Siera

Raine

Body Building Day 2 - Legs

Yyeeeahhh. Day 3. This programming has me all lit up. I think about the workout all day and can't wait to get at it. 🔥🤩

Christina

Body Building Day 3 - Arms

Feeling the beast mode being activated with these workouts! 😂 it’s been a long time since I’ve slowed down to focus on building muscle — this program is perfect!

Last set of bench press was suuus hahaha great workout

Body Building Day 4 -  Chest & Back

Treated it like a WOD because these are my least favorite movements and whewww. Shout out to getting comfortable being uncomfortable!

It hurts to sit (next day posting) 😂 looking forward to seeing the end result

Body Building Day 5 - Legs

Lots of work! Felt good to just move!! Super sore today 😂

Michele Lopez

Body Building Day 6 - Arms

Been doing this program at half speed — so 3 days a week, and I am seeing so much improvement in my movements and strength. I needed to slow down and focus on quality over quantity which can be less than exciting but dang! I’m still seeing gains every time I repeat a workout!

Back days our my absolute favorite. Loving this split.

Shalayna

Body Building Day 7 - Chest & Back

Mondays workout is done! 💚 Lunges of any sort have long been the bane of my workouts, and while I am still not loving them, I am improving at them. 🙌🏻

Body Building Day 8 - Legs

Struggled today with motivation but leaned into discipline! Another day done! 🙌🏻

Body Building Day 9 - Arms

Body Building Day 10 - Chest & Back

It was a pretty good workout overall for arms. Although I have worked out for years, it is nice having the videos to know exactly how you’d like the movement done.

Aaron

Stephanie

Body Building Day 12 - Arms

Still trucking a long in the body building workouts!! I have really enjoyed them, and love being able to focus on strength building in this season. 💪🏻

Switched up some body building movements for the challenge.!

Jourdan Winfrey

Body Building Day 13 - Chest & Back

Body Building Day 14 - Legs

Did it with family they enjoyed it a lot!

Jase Houchin

Jaclyn

Body Building Day 15 - Arms

The move to a fourth set had me feeling it today! Stronger ever week though!

Body Building Day 16 - Chest & Back

Short on time but got in the squats, deadlifts and split squats. Hoping to add in some cardio in a bit!

Body Building Day 11 - Legs

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