Name: Playbook - Mildred Sam Otuh - W2 D1 Lower Body
Uploaded: 2022-05-02T22:58:11.257Z
Duration: 45 min
Description: W2 D1 Lower Body

Lindsay

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

Becca

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!

Gioia

Maddie Sublette

Welcome to week 2 of the program!🥳🥳

Our goal is to get stronger each week. Maximizing on muscular endurance and stabilization in the first 2 weeks and then moving on to hypertrophy.

Keep pushing! You got this💪🏾

Complete the two workouts back to back with no rest in between

Rest for 30 seconds after completing exercise 2 before moving on to the next exercise superset

- Support upper back on a bench and the barbell across your hips
- Start by slightly centering the working leg and place your other foot on the heel.
- Raise the toes of the supporting leg and have it slightly in front of the working foot.
-Keep your core tight and braced.
-Drive through the heel of the working leg
-Keep the chest up and face looking forward as you pull the bar close to the body
-Squeeze with your glutes and lock the weight out
-Slowly lower with face facing forward, and repeat.

B stance hip thrusts

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

Superset 1

BB Goodmorning to squat

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up
- Bring first foot down in a slow, controlled manner
-Repeat for desired reps, then switch legs and perform on the opposite leg

Dumbbell box step ups

Superset 2

- Lay on the floor with your legs bent and balls of feet and toes off the ground.
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge (balls of feet elevated)

- Lying on your back with legs straight and one heel on top of stability ball
- Raise your hips so your body is straight
- with one heel on the ball, Roll the ball towards you by bending your knee, engaging your hamstring and glutes
- Roll the ball back out by straightening the leg

Single Leg Stability Ball Hamstring Curl

Superset 3

- Run at a good pace for you 
- Increase speed and intensity as you progress

Incline run at 70% max effort

W2 D1 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

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

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

W1 D3 Lower Body

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

Diamond push-ups are a work in progress. Great early morning workout:)!

W2 D2 Upper Body

Barbell split squats will be the death of me 😅😂

W2 D3 Lower Body

Amy Remes

Arms/back are always hard for me, but great workout! :)

W2 D4 Upper Body

Can’t feel my legs but it was worth it! Second week done!

My glutes are SORE 😂 great way to kick start the day!!:)

W2 D5 Full Body

The jump from under body W2 to under body W3 could come of as too steep

Gabriel

I actually enjoyed the sprints at the end!

Had a week off for the beach and this was a great way to get back into it!!💪💪

W3 D1 Lower Body

W3 D2 Upper Body

I’m really enjoying using my squat rack with these workouts!

W3 D3 Lower Body

The amount of embarrassment my 5’2” self felt walking up to the pull-up bar 😂

It was GREAT! My most favorite thing is not having to think about my workouts! You already have them planned! I feel like I can finally get the most out of my home gym with your designed workouts!! Thank you!!

Jules

W3 D4 Upper Body

The burpees I underestimated biiiig time. Great workout!!:)

W3 D5 Full Body

I’ve never felt my glutes soooo sore! Loved this workout.

Corinna Jegan

Challenging, got me sweating!!! Love ittttttttt

Mbali

W4 D1 Lower Body

I think my arms are going to fall off 🤣

Didn’t get to do all of it (running low on sleep), but what I did was a great burn!!

W4 D2 Upper Body

W4 D3 Lower Body

I enjoy every single workout.Girl big ups ❤️🔥🔥🔥🔥

W4 D4 Upper Body

That was incredibly hard!!! Drenched!! Only 7 rounds but would love to try this again in the future and see what I can get then.

Death. I feel like death, but in the best way possible! Awesome workout!! Def the hardest one for me yet😅

W4 D5 Full Body

So good! I didn’t have a tredmill so I used the spin bike at max resistance possible for the sprints

Need to get better at my technique w Goodmorning, but overall good! Loves the deadmill

W5 D1 Lower Body

Arms fully stopped working so couldn’t do last exercise 😂! Love the burnnn though ! 🔥

Felixe

Colette Dauer

We did it!! Skull crushers are improving!!!!

W5 D2 Upper Body

My legs are literally burning 🫶🏾🔥🔥🔥🔥

W5 D3 Lower Body

Core definitely burning😭 🔥🔥🔥🫶🏾

W5 D4 Upper Body

Full body is legit the best w at to end a Monday!

W5 D5 Full Body

W6 D1 Lower Body

Woohoo good to be back after a week sick!!:)

W6 D2 Upper Body

W6 D3 Lower Body

W6 D4 Upper Body

I have run a 400m by itself since I ran track in high school 😂😂 still just as deceiving of a distance now as it was then

Sprints got me sweating🥹🥹🥹🥹🤌🏾

W6 D5 Full Body

Finally got a hotel w dumb bells while on vacation 🙌 I missed the burn 😅

W7 D1 Lower Body

W7 D2 Upper Body

Nearly passed out, but amazing workout! I’m gonna feel that tomorrow😅

W7 D3 Lower Body

W7 D4 Upper Body

DB plank shoulder raise was weirdly rough. Powered thru tho!!:)

W7 D5 Full Body

W8 D1 Full Body

W8 D2 Mobility

W8 D3 Full Body

So relaxing after a week of hiking! So excited to start your summer plan after my run tomorrow!!:)

W8 D4 Mobility

Loved this! Got to take my doggo for a run:)

W2 D1 Lower Body

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