Name: Playbook - Madyson Foy - W1/D1 Leg day baby
Uploaded: 2023-05-16T17:30:41.363Z
Duration: 60 min
Description: W1/D1 Leg day baby

Ashley

Kristy

Payden and I are smoked 🔥 Proud of y’all!

Madyson

Baby giraffe legs 🦒 
Perfect end to a Monday. ✊🏻

Ashley Vaughn

Anna

Incline walking

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- You can move side to side if it feels good

Forward fold

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Glute bridge

Warm up

- Increasing weight each set!
- Keep your elbows and chest up
- Core engaged

Front squat

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet 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 and stand up
- Continue with the other leg

Dumbbell double walking lunges

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time
- Squeeze your bum and core

Plank

Circuit

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- Begin with your hands on the wall and feet a few inches away with toes pointed in
- Lift up onto your toes to engage calves
- Lower down and repeat toes point forward and out
- 5 each direction

Calf raises (toes in, forward, out)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Regular stair stepper

Happy baby

- Deep forward lunge 
- 30 seconds each side

Lizard pose

- Get on your hands and knees, walk your hands in front of you.
- Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
- Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Child’s pose

Yoga/mobility

W1/D1 Leg day baby

W1/D2 Back & biceps day! 💪🏻

belinda

The tricep pump is coming in hottttttt y’all 🥵

W1/D3 Chest/Shoulders/Triceps

W1/D4 Active recovery day ✨

W1/D5 Bum and hamstring focused 🔥

W1/D6 Full body 🥵

Starting that week roiiiight, gettin toiiiiiight!

W2/D1 Leg day babes!!

W2/D2 Chest/Shoulders/Triceps

Pushed myself in adding more weights today 🔥👏🏻🥳

Diana

W2/D3 Back & biceps day! 💪🏻

Had a nice recovery day. Went out and played some soccer with my son :)

W2/D4 Active recovery day ✨

W2/D5 Bum and hamstring focused 🔥

Great and effective for a quick workout day!

W2/D6 Full body 🥵

2 days behind, but #deathbymady ❤️‍🔥✊🏻

W3/D1 Leg day babes!!

So excited to see my results!! Wasn’t in the mood to go #iwantedtobelazy but get you friends who push you to be better!!

W3/D2 Chest/Shoulders/Triceps

Had a hiccup with getting my workouts in last week! Getting this week back on track! Today was a great workout! Hardest part was showing up!

W3/D3 Back & biceps!

W3/D4 Active recovery day ✨

W3/D5 Bum and hamstring focused 🔥

W3/D6 Full body. LG 😤

I did not die but my hamstrings may have ❤️‍🔥🤘🏼

W4/D1 Leg day babes!!

W4/D2 Chest/Shoulders/Triceps

W4/D3 Back & biceps!

W4/D4 Active recovery day ✨

Turning it upppp ❤️‍🔥❤️‍🔥❤️‍🔥

W4/D5 Bum and hamstring focused 🔥

W4/D6 Full body. Let’s crush it 😤

Great leg workout! I’ll definitely be feeling it tomorrow 😅

W5/D1 Leg day! 🔥

W5/D2 Chest/Shoulders/Triceps

W5/D3 Back & biceps!

W5/D4 Active recovery day ✨

W5/D5 Bum and hamstring focused 🔥

W5/D6 Full body 🥵

W6/D1 Leg day! 🔥

W6/D2 Chest/Shoulders/Triceps

❤️‍🔥❤️‍🔥 
back back
give me wide lats (50 ft)

W1/D1 Leg day baby

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