Name: Playbook - Matthew Noszka - W4/D3 Love it leg day
Uploaded: 2021-06-25T17:15:18.208Z
Duration: 30 min
Description: W4/D3 Love it leg day

- Resistance band explosive squat 3 x 25-30
- Donkey kick 4 x 25
- Fire hydrant 4 x 25
- Kettlebell dead lift 4 x 25
- Resistance band defensive slides 4 x 15-20ft
- Standing lateral walk 2 x 15-20ft
- Weighted squat walk 3 x 15-20ft

- Starting with the resistance band on both feet
- Spread feet past shoulder width and turn toes slightly
outward
- Grab the top of the resistance band and put over your head and around shoulders and neck
- Begin by squatting to a 90-degree angle, slow down and explode up

Resistance band squat

- Start on all fours: knees hip-width apart with hands under y
our shoulders
- Engage core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the
hip
- Use your glute to press your foot directly toward the ceiling and squeeze at the top
- Ensure your pelvis and working hip stay pointed tow
ard the ground
- Return to the starting position

Donkey kick

- Start on your hands and knees
- Place your shoulders above your hands and your hips above your
knees
- Keep core engaged
- Lift your left leg away from your body at a 45
-90-degree angle pending flexibility
- Keep your knee at 90 degrees
- Lower your leg to the starting position to complete 1 rep

Fire hydrant

- Feet shoulders width apart
- Kettlebell in hands, with arms, fully extended
- Bend at the hips, lowering the kettlebell to your toes keeping a straight back
- With a slight bend in the knee, rise back to starting position, thrusting the pelvis forward

Kettlebell dead lift

- Feet wide, butt low, arms extended
- Keep the resistance band
tight at knee height
- Bend at the hip, lowering to a squat position
- Slide 15-20ft in each direction

Resistance band defensive slides

- Band around ankles
- Feet shoulder-width apart
- Slight bend in knees, begin to take small steps laterally, keeping constant tension on the band
- Step 15-20ft in each direction

Standing lateral walk

- Stand in a squat position with feet shoulders width apart
- Hold a weight in the center of your chest and begin walking forward
- Engage core and stay low
- Walk 15-20fth forward then return to starting position walking backward

Weighted squat walk

W4/D3 Love it leg day

I like how you can adjust it and keep your progress. It was a great workout!

Morgan

Ross

I'll win, I decided I'll become from this moment consistent & discipline & I won't quit, quitting is not an option from now on, thank you for providing me workout program I can follow💪🏼🧠

W1/D1 Upper body

Andrea Berrelleza

I'm already feeling the heat baby😂😂🤙💪💪

Nasim

W1/D2 Beach pump

Not everyone has the equipment that was used in this workout.

Angie

Really good - still figuring out the bags and was only able to do 15 burpees per round but stuck it out and pushed hard. Les gooooooo

Will

W1/D3 Boxing circuit

So glad I did the whole week!! Didn’t think I would because of bust it is at work but I remembered you saying if you don’t there’s no excuses your just lazy.

Zooey Arabella

Too much equipment. Burpees are in almost every workout - maybe that s not bad i just don t like the exercise haha

vlad

W1/D4 Back & arms

Killian

Regretting doing this after the boxing circuit 💀!

W1/D5 15 min abs

Mathieu

Khadija

Amazing, you are the best trainer I have found.

Leopoldo

W2/D1 9 min abs

Good. There was no medicine ball so I just did deadlifts as a substitute

Mark

Already know I’m going to feel my hammies tomorrow!

Kayla

awesome and painfull, can't wait for the time when I will start seeing results and have my dreamy body🥰
thank you so much for this opurtunity you gave me, without your motivation and app a wouldn't even start working out cuz it would end like every other times when I started so thank you, you are the reason why I am working on myself everyday and why I will, Thank you!

W2/D2 Happy hamstrings

I know I’m gonna wish we had an elevator at the office today!

Tanya

W2/D3 Love it leg day

Thanks, what can I do with the last exercise when not equipment available?

Benito

painfull, but I still think I will workout thought day again even if it's painfull💪🏼

W2/D4 Chest and tri burner

Chris

Absolutely killed that one, loved them all.. easy to copy proper form

Dylan

Loved it! Great workout that pushes you!!

jb7182000

W2/D5 Back Blaster

W3/D1 Upper body

MOdinma

awesome, but my bones started to crack weirdly

W3/D2 Beach pump

I love that feeling that I can't describe, which I feel always after hard workout, but that feeling is awesome🥰

W3/D3 Boxing circuit

feelin like I'm moving forward, Thank you❤️

W3/D4 Back & arms

Blended 2 of your workouts, ordered the Ab roller a week ago after seeing this workout, fuckin love this thing! Keep killin it

painfull and awesome.
for Christmas I got stuff for working out and it's awesome but Got Damn I didn't knew that ab roller is that hard and paintfull, but I love it as much as all stuf i got

W3/D5 15 min abs

Jake

W4/D1 9 min abs

the last exercice was extremly painfull, but I enjoyed the workout so much, for 100% I'm going for another workout today.
btw it would be awesome if you would do maybe band workout or something like that❤️

W4/D2 Happy hamstrings

awesome, but I don't know what to do when I have so big musle sorness expeciely on back even massage foam roll doesn't help

W4/D4 Chest and tri burner

And that's a wraaaap! 
i feel great in my body and i'm proud of myself! i'm close to my pre-covid body and that is dope! i'd really like to share my before/after pictures with you because the application and you in a sense have really motivated me these last few weeks... how can i share my before/after with you if it's interest you?🤠

W4/D3 Love it leg day

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