Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:40.114Z
Duration: 90 min
Description: W1/D3

Denise

Mitch

Place shoulder blades against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Place KB in-between ankles, narrow stance. Push hips back & grab onto the KB. Keep a flat back.

Kettlebell Deadlift

Circuit 1

Place landmine against chest, wide stance. Push hips back as you descend.

Landmine Sumo Squat

Grab a dumbbell in one hand. The side with the dumbbell, that leg should be straight. The other leg should be about a foot behind you & to the side. Push that knee outward with minimal knee flexion. Drag dumbbell down the front/straight leg going to mid shin or lower. Stand all the way up & lock out.

Single Leg Dumbbell Romanian Deadlift

Circuit 2

Place feet in a neutral position. Hold onto the seat or bars so your hips don't lift off the seat. Knees to the chest.

Leg Press

Set up a box, bench or split squat pad about knee height. Place one foot behind you resting on the pad. Drop down into a split squat. Front leg should be around 90° knee flexion. Make sure to drop back knee down for full range of motion. Keep chest at a 45° angle.

Dumbbell Bulgarian Split Squats

Circuit 3

Sit in machine, pull knees inward (adduction)

Adductor Machine

Sit in machine, back flat against the pad & push knees out (abduction)

Abductor Machine

Circuit 4

W1/D3

Ashleigh

Bailey

My legs are DEAD ☠️ 
It was awesome 🤩

Yaidy

W1/D1

Tuff ass workout 👏🏽💪🏽🫵🏽

Hustle Queen

I have a deep love hate relationship with this workout.

W1/D2

W2/D1

This is my favorite workout of
my favorite workouts (Lower body by Sommer). Absolute killer!

W2/D2

His one my favorite love when hip thrusts is Incorporated

W2/D3

Hardcore lower body workout. Sommer kills it every time!

W3/D1

Quads exploding, elevated heart rate, sweat pouring. Everything you could want in a workout!

W3/D2

Great workout as always! The volume and short rest are addictive.

W3/D3

In Sommer we trust! Great lower body session.

W4/D1

The struggle is real! But worth the quad pump. Always a killer leg workout.

W4/D2

Between this program and new glute program I'm unsure how to act. 😂

W1/D3

Community

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