Name: Playbook - Legal Weight - W1/D2 Lower Body Strength Program Part 1
Uploaded: 2024-04-27T01:18:39.891Z
Duration: 90 min
Description: W1/D2 Lower Body Strength Program Part 1

Laura Brown

Great Leg Work my Lower Body is on 🔥🔥🔥

MariaFit

Jenna

Maria E

My Quads where Barking Today 
Took me 2 hours to Complete

Bella

Karla

GIRLLLLL!!!!! YOU CHOSE VIOLENCE WITH THIS WORKOUT! LORD HAVE MERCY 🤣

Lelia

Denise

V long but worth it…
Once I got to the hack squats, I just did 4x20 box jumps and called it

Evan

Brutal…quads exploding, great programming.

Mitch

Sara Hedstrom

Erica

Who needs legs right ? Lol amazing workout 🏋️‍♀️🤩

Stephanie

alex toska

It was great ! I am so sore but in a good way! Thank you so much

Wendy

Ashley

MeeMee

I can’t do any jumping lunges or box jumps. Can you provide an alternative in these instances . So far I’ve just been leaving those out.

Veronica

Maci

rafaela

No hack squat unfortunately had to skip but upped my weight on other

Lower Body Strength Program Part 1
This is a 4 week  lower body strength program focusing on legs & glutes. I've programmed 3 leg days per week so this program can be added into your full body training so that you're hitting legs & glutes more frequently.

Place hands on the bar outside shoulder width. Wrap elbows under the bar, parallel to the ground. Drive knees out as you descend

Barbell Front Squats

Step forward with one foot. Knee touches the ground. Keep chest up, switch legs

Dumbbell Forward Stationary Lunges, alternating

Hold onto one KB in a front rack position. Feet hip width apart. Squat down to parallel

Kettlebell Offset Squat

Hold DBs by your side as you take a set forward. Knee touches the ground

Dumbbell Walking Lunges

Hold Dbs by your side & elevate your heels on a plate or wedges. Push hips back as you descend & keep chest up

Dumbbell Suitcase Squats Heels Elevated

Place a riser or plate on the ground & place your rear toe on it. Step forward into ta split squat position. Drop knee down to the ground as close as possible

Dual Dumbbell Split Squats Rear Foot Elevated

Start in a split squat position with one knee on the ground. Explode up & switch legs. Be careful on the descent, don’t bang your knee on the ground.

Split Squat Plyos

Keep back against pad, place feet slightly wider than hip width. Squat down to parallel

Hack Squat

Stand on a palte or riser, heels only, toes slightly pointed outward. Drive knees out as you descend

Bodyweight Cyclist Squats

Adjust seat, keep back & hips down as you extend your legs

Leg Extensions

W1/D2 Lower Body Strength Program Part 1

Yvonne Matanane

Laura

Felt great! Especially following a full body day!

Hustle Queen

W1/D1 Lower Body Strength Program Part 1

🔥🔥🔥💪🏽💪🏽💪🏽 Love this One!!!!

AZ heat and this workout... almost passed out. 🔥

Second time through this cycle. Totally addicted to the leg pump and sheets sesh

W1/D3 Lower Body Strength Program Part 1

My booty is starting to look extra good 👀

Legs are fried! Best leg workouts, thanks Sommer!

Karen

W2/D1 Lower Body Strength Program Part 1

Claudia

Killer workout as always! Going up the stairs was a challenge after this one.

W2/D2 Lower Body Strength Program Part 1

Awesome!! I love the different workouts but it still stays in a good routine!!

Chandler

W2/D3 Lower Body Strength Program Part 1

W3/D1 Lower Body Strength Program Part 1

This workout is no effing joke! Buckle up

W3/D2 Lower Body Strength Program Part 1

Wow! Just make sure to keep your core tight throughout all of these movements. It’s a lot of work. If you have any back issues go slow & light weight. Make sure you’re doing the movement correctly. Loved it though. You feel great at the end.

Jennifer

W4/D1 Lower Body Strength Program Part 1

Absolutely the best leg workouts on this app!! Quads exploding.

Doing this workout in my own lil world someone came up to me and said I like your legs your test drop looks good. 😁

W4/D2 Lower Body Strength Program Part 1

I've restarted this program multiple times due to life/scheduling and it felt great to finally finish cycle 1 and see my growth and work up to 450 on leg press for 4x8! I've also lost 11lbs this month and dialed in on nutrition and stayed consistent! Love these workouts that keep me excited to go to the gym!

Rhea

My favorite lower body workout! Holy Hammy pump Batman!

W1/D2 Lower Body Strength Program Part 1

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