Name: Playbook - Jessica Cahoy - Body Building Day 5 - Legs
Uploaded: 2024-03-26T12:35:29.732Z
Duration: 45 min
Description: Body Building Day 5 - Legs

Siera

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

Raine

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

Christina

Sarah

Jourdan Winfrey

- Back Squat 3x10 
- Deadlift 3x8
- DB Split squat 3x10 (each leg)
- Back Rack Barbell lunges 3x10 (each leg)
- Box step ups 3x10 (each leg)
- 10 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

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

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

Bike erg

Body Building Day 5 - 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.

Melissa Hale

Body Building Day 1 - Chest & Back

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. 🔥🤩

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

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

Leg day and Monday keep coinciding. 😂😂 #nevermiss

Body Building Day 11 - Legs

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.!

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 5 - Legs

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