Name: Playbook - Mildred Sam Otuh - W5 D3 Lower Body
Uploaded: 2022-05-02T22:58:11.339Z
Duration: 60 min
Description: W5 D3 Lower Body

My legs are literally burning 🫶🏾🔥🔥🔥🔥

Mbali

Make sure to properly warmup and cooldown

Let’s get after it😤💪🏾

Please let me know any feedback you may have

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

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

Complete the following back to back with no rest between

Rest 30 secs between supersets

Increase weight at the 3rd and 4th set

- Begin with bar positioned on your upper back and feet close together 
- 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 - narrow stance

- 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

Superset 1

Complete back to back with no rest between exercises

Rest 30 secs between supersets

Increase weight at the 3rd and 4th sets

- Lower your body into a squat with good form and control by bending your knees and leaning your body backwards
- Push yourself back up

If you do not have the machine, use the smith machine. Lower the back down and slowly lower yourself back leaning backwards and using your quads to push yourself back up

Sissy 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

Superset 2

- Perform wall sit holding weight in your lap, in goblet position or weights in each hand

Weighted wall sit

*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

Superset 4

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell walking lunge pulses

Quad Finisher

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

1 mile Run at 80% max effort

W5 D3 Lower Body

Rose

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

Mumu

Lindsay

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 😅😂

Maddie Sublette

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!

Gioia

W2 D1 Lower Body

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

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

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:)

W5 D3 Lower Body

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