Name: Playbook - Kelsey Oloughlin - W3/D6 Legs + Shoulders- Week 3
Uploaded: 2023-07-16T16:52:58.199Z
Duration: 45 min
Description: W3/D6 Legs + Shoulders- Week 3

Michelle

-Holding a squat position, hold weight to chest, push out & bring in
-20 seconds

Squat with Press

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American Kettlebell swing

-Lunge position
-Perform Arnold press with one arm
-8 per arm

Kneeling Arnold Press

-Using a Bosu Ball, push-up with one arm on the ball and the other on the ground, move sides
-15 seconds

Boss Ball Alternating Push-ups

-Backward Lunge, while in lunge position, perform lateral raise 
-10 reps per leg (20 total)

Lunge into Lateral Raise

-Perform push-up, come up, and jump into low squat

Push-up Into Squat

-Table top position
-Bring arm and opposite leg together in the middle
-10 reps per side

Arm to Knee Crunch

Using a challenging weight, keep your back flushed to the ground & chin neutral

Weighted Dead Bugs

-Hold weight with arms straight
-Using lower abs, bend your legs, tap ground, and bring up with your hips

Weighted Toe Taps with Hip Lift

W3/D6 Legs + Shoulders- Week 3

Selena

Maybe put a example of a weight you could use or list the one you are using

Johanna

Gracie

W1/D1 Glutes + Quads

Courteneay

Too much volume! Had to reduce the number of reps and lifted heavier weights instead

Izra Farhana Kasmani

Thought I’d make it through in a breeze…. I was proven wrong real quick😅

W1/D2 Shoulders + Triceps

Amber

Amazing!!!! My arms are like jello!!!!!!!

Lynsey

Can’t feel my arms. Such a good workout!

Becca

W1/D3 Back & Biceps

That was difficult for sure! Let’s and back are burningggg 🔥

Lauren

Gisele Rigo

W1/D4 Hamstrings & Glutes

Went through it 3 times, and it even hyped me up enough to do core after.

Madison

Sweating my booty off! Perfect full body workout.

Aleia

This may have been my favorite day so far! It definitely pushed me but I felt super accomplished when I finished!

W1/D5 Full Body Workout

Great abs even though it was a late workout

W1/D6 Abs Workout (Active Rest Day)

W2/D1 Quads & Glutes - Week 2

W2/D2 Shoulders, Chest, & Triceps - Week 2

Back hurts abs hurt tomorrow gonna be sore but we’ll worth the efforts

W2/D3 Back, Biceps & Abs - Week 2

Dila

Serena

W2/D4 Hamstring Focused Leg Day - Week 2

SO GOOD!!! Dripping sweat! Great full body workout!!!!!!

Anais du Preez

W2/D5 FULL BODY WORKOUT - Week 2

Gaia

After the weighted 30 lunges X3 the 60 back lunges felt impossible 😭 had to adjust but great workout!

Emily

W3/D1 Quad + Glutes + Abs - Week 3

I had to do this with a lighter weight but the reps and different kinds of lifts really pushed me! I don’t think I’ll be able to lift my arms from my side the rest of the day 😂

Arms are on fire 🔥 slowly building arm muscle and it feels so good!

W3/D2 Shoulders + Triceps - Week 3

W3/D3 Full Body Burn! Week 3

W3/D4 Hamstrings + Glutes

Kylie

W3/D4 Hamstrings + Glutes - Week 3

Catherine

W3/D5 Back + Biceps + Abs- Week 3

Little too many reps at the beginning, I shortened the reps! Good burn!

Did only 2 sets of everything but still higher reps

Never thought home workouts could be so hard 😅. Thanks Kels.

Anni

W4/D1 Quads + Glutes + Core

Did a different thing instead of bear crawl hip to belly button on all 4s

W4/D2 Shoulders + Triceps + Chest & Abs

W4/D3 Back + Abs

Beatrice

W4/D5 Full Body Workout 🔥🔥

W5/D1 Quad Focused Leg Day

W5/D2 Biceps, Shoulders, Triceps + Core

W5/D3 Back + Abs

Felt strong today and grabbed the heaviest weights! 💪 In love with this program more and more! 💙

Liza

W5/D4 Hamstrings + Glutes

W5/D5 Chest, Triceps + Core

W5/D6 Full Body Burn 🔥

Provide alternatives to some of the step up exercises if they’re too hard for some people- knee pain w so many reps

My legs were shaking after this one. Especially since I decided to use my heaviest weights 🥵

W6/D1 Glutes, Quads + Core

Such a good work out! I really love how your work outs makes me feel afterward!❤️

W3/D6 Legs + Shoulders- Week 3

Community

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