Name: Playbook - Mildred Sam Otuh - W5 D1 Lower Body
Uploaded: 2022-05-02T22:58:11.329Z
Duration: 60 min
Description: W5 D1 Lower Body

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

Lindsay

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

Maddie Sublette

Don’t forget to warmup and cool down before

Increase your weight at the 3rd and 4th rounds. 

Make sure to have good control of the weights, while keeping in good form. If unable to, regress back to previous weight

Complete both exercises back to back with no rest between

Rest for 30 seconds between supersets and 2 mins after completing the full round

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and lift the hips back up, squeezing at the top
-Keep your head facing forward to decrease strain on your lower back

Barbell hip thrusts

*Reps per side*

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Dumbbell deficit reverse lunges

Superset 1

Increase your weight at the 3rd and 4th set

Complete the exercises back to back with no rest between

Rest 30 seconds between supersets

BB Goodmorning to squat

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

DB Sumo squat pulses

Superset 2

Increase your weights at the 3rd and the 4th sets

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

*Reps per side*

- 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

Increase your weights at the 3rd and 4th sets

Complete the exercises back to back with no rest between

- Stand on top of a small bench or box with both feet.
- Lower yourself down and tap the ground on the side
-Drive back up through the heel
- Complete desired reps then repeat on the opposite side

Small box side step

*Reps per side*

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Low switch cossack squat

Superset 4

- With the treadmill turned off, lean your body and arms against the front of the machine 
- Turn the belt with your legs, build-up momentum with the belt up to a sprint
- Do this for as many seconds as required then rest and repeat

Deadmill sprints

W5 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 🥵

Becca

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

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!

W5 D1 Lower Body

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