Name: Playbook - Mariana Morais - W4/D1 Legs
Uploaded: 2022-02-05T04:52:06.588Z
Duration: 45 min
Description: W4/D1 Legs

Tarsha

This is the last week of the challenge!

You’ve made it 🤯⭐️

In order to grow and progress, I want us to really push ourselves this week. 🤜 

Increase weight every change you get and challenge your muscles! 🏋️‍♀️ 

Proud of you for making it this far 🥰

Treadmill Run

- Holding the barbell in front of your chest 
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Landmine Reverse Lunge (L)

Landmine reverse lunge (R)

- Stand in a wide toed out stance 
- Hold the barbell by your chest in front of you 
- Lower into a squat
- Stand up to full extension

Landmine Sumo Squat

⭐️add weight each set
- Lean forward holding the rack with the cable attached at the ankle
- Kick your leg back and up engaging your glute
- Complete desired reps then repeat on the opposite side

Cable Kickback (L)

Cable Kickback (R)

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions (L)

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat

Cable abductions (R)

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise LEFT

Standing calf raise RIGHT

Keep increasing weight ⭐️
On the last set- push the heaviest weight u possibly can and go until failure- even if that’s 1 rep

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Keep your ribs down while you lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Keep your ribs down while you lower your glutes to the floor and press back up to starting

W4/D1 Legs

Gillian💓

Warm Up Stretch

michelle

I enjoyed this workout! Nothing overly complicated but still effective

Perri

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

Ilze

W1/D1 Legs

Jamie

Mackenzie

Noelle

W1/D2 Shoulders & Tris

Yaya

Emily

Samanta

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 💪🏿

Brittney

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

W1/D4 Cardio & Stretch

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

Marena

W1/D5 Lower Body

Alexandra

W1/D6 Back & Bis + Abs

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

Michelle

W1/D7 Rest

Jade

Lina

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

Stefania

W3/D5 Legs

W3/D6 Cardio

W3/D7 Rest

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

W4/D1 Legs

Community

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