Name: Playbook - Madyson Foy - W3/D1 Leg day babes!!
Uploaded: 2023-05-16T17:30:41.420Z
Duration: 60 min
Description: W3/D1 Leg day babes!!

2 days behind, but #deathbymady ❤️‍🔥✊🏻

Ashley Vaughn

Incline walking

- 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

- Place band around your legs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
- 10 each side

Lateral band walk

Seated forward fold

Warm up

- Start with the barbell in the front rack position (elbows up)
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side
- Increase weight each set

Barbell reverse lunges

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Lying face down on the bench, hips over the edge of the bench
- Raise your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Bench glute hyperextensions with bands

Circuit

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

- Start by laying on your back 
- Slowly bring your legs up to a L position 
- At the same time brings your arms and chest up touching your toes 
- Flutter kicks as an alternative

Pike ups

Regular stair stepper

Standing forward fold

Side twist

- Sit on the ground with knees bent the soles of your feet together
- Slowly lean down towards your feet

Butterfly stretch

Yoga/mobility

W3/D1 Leg day babes!!

Ashley

Kristy

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

Madyson

W1/D1 Leg day baby

Anna

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 🥵

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)

W3/D1 Leg day babes!!

Community

More workouts from Madyson Foy