Name: Playbook - Mildred Sam Otuh - W1 D3 Lower Body
Uploaded: 2022-05-02T22:58:11.242Z
Duration: 45 min
Description: W1 D3 Lower Body

Kicked my butt for a 2nd time on this program 😅😂

Maddie Sublette

Lindsay

Tooo hard for a first week for me but I’ll do it better next time

Becca

Sooo hard, had to skip some elements, but overall a great workout!

Millie is the best!! Her workouts are simple but challenging.

Breanna

Let’s build those quads!🙌🏾

Start with 5-10 minutes of light cardio
Make sure to warmup first

Let me know any feedback you may have

Millie🤍

Complete these 2 exercises back to back

Rest minimally between each exercise

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

*Reps each side*
-Keep your weight centered over the ball of your foot
-Keep your upper body erect, and head facing forward.
-Raise the non supporting foot from the floor slightly.
-Lower slowly to a squat position by hinging the hood back, keeping the knee of the supporting leg over the ball of the foot.
-Begin with shallow squats and work your way closer to the ground.

Single leg squat

Circuit 1

Complete the following circuit back to back with minimal to no rest between exercises

Rest 30 seconds between back to back circuits

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

-Stand with your feet shoulder width apart.
-Extend your arms straight out in front of your  chest.
-Upon inhale, lower your hips back and down toward the floor, lifting your heels off the floor and reaching your arms behind you. 
-Lengthen your spine and engage your core as your touch your hands to your heels.
-If you can’t reach them, that’s okay, just go as far as your can without straining.
-Exhale and push your body up to standing.
-At the same time, lower your heels to the floor and raise your arms, extending them in front of your chest so that you are back to the starting position.
-Repeat for desired reps

Hindu Squat

*Reps per side*
- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

Circuit 2

Complete the exercises back to back with minimal to no rest in between

*Reps per side*

- Stand in a staggered stance with a barbell on top of your back
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

-Can be performed with dumbbells

Barbell split squat

*Reps per side*

- Hold a plate or dumbbell above your head 
-Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward lunge

Circuit 3

W1 D3 Lower Body

Rose

Amazing workout I love it. My leg is burning a lot but I survived 😂💪🏾

Mumu

W1 D1 Lower Body

Omg I don’t feel my arms lol but is really good workout 🥵

Viviana

W1 D2 Upper Body + Core

Naomi Segal

Really good workout o love it 💪🏾🔥

W1 D4 Upper Body + Core

Great full body! Those high reps sure creep up on you! Love the full body work!

The devil one…kills 😂 great workout!!!:)

W1 D5 Full Body

W1/D1 Intro to Strong and Lean

I was sooo not into it but I managed to do it and I feel so good!

Hi! I have a quick question. Is there a way in here to keep track of the weights used for each exercise? Just curious. 
Amazing workouts, thank you!

W1 D3 Lower Body

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