Name: Playbook - Julie Veselkova - Week 2 day 6 legs
Uploaded: 2023-01-10T12:47:44.261Z
Duration: 60 min
Description: Week 2 day 6 legs

That was supposed to be five stars..🤦🏼‍♀️🤦🏼‍♀️

Alyssa Moreno

Try to challenge yourself by going heavier than last week! Remember to perform each movement slow & controlled.

Treadmill incline walk & stretch

Perform the lunges first followed by the goblet squats before taking a break

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Barbell lunges/ goblet squat superset

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up
-Try to go heavier each set as you drop reps

Hack squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell walking lunges with pulse

In this circuit we will perform 10 single leg extensions on each leg followed by 10 reps both legs

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Leg extensions circuit

Week 2 day 6 legs

Aterra

Brijhae

Devin

Week 1 day 1 HIIT

Yara

Burning on my failures. 
Solid upper body pump! Thanks

Emily U

Week 1 day 2
Upper body

Wendy

Melissa

Week 1 day 3 Legs

Week 1 Day 4 Rest day (walk)

Week 1 day 5 upper body

Week 1 day 6 legs

Week 1 day 7 (full rest day)

Week 2 day 1 HIIT

kelly

Week 2 day 2
Upper body

Week 2 day 3 Legs

Week 2 Day 4 Rest day (walk)

Week 2 day 5 upper body

Week 2 day 7 (full rest day)

Week 3 day 1 
Back & biceps

Week 3 day 2
Shoulders, chest, & triceps

Week 3 day 3
Legs (glutes & hamstrings)

Week 3 Day 4 Rest day (walk)

Week 3 day 5
Upper body

Week 3 day 6 
Legs (quads)

Week 3 day 7 (full rest day)

Week 4 day 1 
Back & biceps

Week 4 day 2
Shoulders, chest, & triceps

Week 4 day 3
Legs (glutes & hamstrings)

Week 4 Day 4 Rest day (walk)

Week 4 day 5
Upper body

Week 4 day 6 
Legs (quads)

Week 4 day 7 (full rest day)

Week 5 Day 1
Full body

Week 5 Day 2
Back & biceps

Week 5 Day 3
Leg day

Week 5 Day 4 Rest day (walk)

Week 5 Day 5
Shoulders & triceps

Week 5 Day 6
Leg day (quads)

Week 5 day 7 (full rest day)

Week 6 Day 1
Full body

Week 6 Day 2
Back & biceps

Week 6 Day 3
Leg day

Week 6 Day 4 Rest day (walk)

Brianna

Week 6 Day 5
Shoulders & triceps

Week 6 Day 6
Leg day (quads)

Week 6 day 7 (full rest day)

Week 7 Day 1
Legs

Week 7 day 2
Upper body

Week 7 Day 3 
Cardio

Week 7 Day 4 Rest day (walk)

Week 7 day 5
Legs (quads)

Week 7 day 6
Shoulders, chest, & triceps

Week 7 day 7 (full rest day)

Week 8 Day 1
Legs

Week 2 day 6 legs

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