Name: Playbook - Mariana Morais - W1/D1 Legs
Uploaded: 2022-02-05T04:52:06.457Z
Duration: 45 min
Description: W1/D1 Legs

michelle

I enjoyed this workout! Nothing overly complicated but still effective

Perri

This is how I want to start my new year!!🔥🔥

Ilze

Gillian💓

Noelle

Cecilia

Emma

Probably the most intense workout I did on this app!

Samanta

Cherelle

Aliyah

Jordy

Jamie

Fantastic!! It didn’t take forever  to complete sets and it was hard enough that I felt the burn. Can’t wait for tomorrow!

Taylor

Lisa Rehana

Rachel

Raquel

Lina

Alexandra

Elin

Madison

Whew I feel the burning in my thighs and glutes 🔥

Brittney

Really not sure if there’s a rest between sets and not sure if we do all reps at once or go thru a circuit of the exercises grouped together

Renee

My legs were shaking after the wall sits! Feelin the burn

Meagan

I really enjoyed this workout especially for just starting to get back in the gym!! Let’s go 2022!

Chanel

wall sits KILLED at the end😂 can't wait to get stronger!

Alissa

Absolutely amazing. Such a simple workout that kicks your butt. Walking away feeling accomplished and strong.

Michelle

Another amazing workout, I LOVED it!!!✨

Haley Nadine

It was great! A great burn killer and I like how it is different workouts than I usually do! :)

Breanna

A prefect start on the new year. It was a KILLER.

Stefania

Welcome to your first day! 
Today we will be training legs :) 
I know it could be your first day back in a while, so let’s start with some machine work! 
Simple & Effective 💥

Walk at a steady pace at an incline
My Recommendation:
-Incline Level 10 +
-Speed around 3 mph

Incline Walk

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Leg Extension

- Position foot midway on platform
- Lower slowly and push through your heel

Leg Press

Circuit 1

- Holding the weights in your hands at your side
- Lift up through the balls of your feet engaging your calves
- 10 reps each leg

Weighted Calf Raises (L+R)

⭐️Increase Weight Each Set
- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

Circuit 2

⭐️ ADD WEIGHT FOR 2nd & 3rd SET
⭐️ DECREASE WEIGHT FOR 4th&5th SET
⭐️ LAST SET IS UNTIL FAILURE (body weight)

- Start with a barbell on your upper back
- Press hips back and lower down as if you were about to sit on a chair
- Press through heels and stand back up

Barbell Squat

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time
*You can hold a weight to make this more difficult if desired*

Wall sit

W1/D1 Legs

Warm Up Stretch

Mackenzie

W1/D2 Shoulders & Tris

Yaya

Emily

W1/D3 Booty

Great workout day. I took your advice and watched a show on my phone (HULU) while I was on the treadmill for 30. And that little yoga stretch at the end was AH-MAZING! I'm ready for tomorrow's workout 💪🏿

A lot of cardio which I don’t always do but great! Good low active rest day.

Tarsha

W1/D4 Cardio & Stretch

Loving these workouts! Just the challenge I needed to get motivated in the gym again!

Marena

W1/D5 Lower Body

W1/D6 Back & Bis + Abs

Every now and then, we need some rest. Today will be that day

W1/D7 Rest

Jade

W2/D1 Full Body

Late night workout. Kicked my buttttt going to sleep well.

W2/D2 Stairs

W2/D3 Booty & Abs

Forgot to check this off! I did it yesterday!

W2/D4 HIIT Treadmill

I fell that burn in my arms 💪🏿💪🏿💪🏿 Love it

W2/D5 Cable Arms

Loveeeee inspired to buy my own ankle straps lol

This has been my favorite workout from the plan 💪🏿🥵🔥

W2/D6 Cable Lower Body

W2/D7 Rest

Holy the abductors at the end🥵💀🖤

This was my favourite! The burn and the variety around the gym! Love love loved it!!!!! 🎉💪

W3/D1 Legs

Good arm burn. I even started off with 10mins on the punching back as a little warm up 😉💪🏿

W3/D2 Arms & Abs

Lucia

W3/D3 Glutes

W3/D4 Shoulders & Biceps

W3/D5 Legs

W3/D6 Cardio

W3/D7 Rest

W4/D1 Legs

Wow, I was EXHAUSTED at the end😮‍💨

W4/D2 Push Day

Great! Felt the burn but I was a little bored in the same spot with the band on for the entire exercise. Otherwise, a good one.

🥵🔥 my glutes.. my heart rate.. the sweat.. buuut the results.. Can't wait 💪🏿

W4/D3 Glutes

W4/D4 Cardio

Brilliant!!! My body is crying! Nearly got sick, good sweat! Absolutely loved it!!! 🎉💪

I have never been this exhausted before😮‍💨 Great workout!

W5/D5 Legs

Good. A little monotone but good for a Monday.

This workout was very effective. I felt each one deep in my muscle. I will try this workout again, but next time I will increase my weights

W1/D1 Legs

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