Name: Playbook - Mildred Sam Otuh - W7 D3 Lower Body
Uploaded: 2022-05-02T22:58:11.385Z
Duration: 60 min
Description: W7 D3 Lower Body

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

Maddie Sublette

Let’s get after this leg day fam!

Make sure to properly warmup and cooldown before and after your workout

Increase your weights with each set/round

Please let me know any feedback you may have

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

Rest for 30-45 seconds between supersets and 2-3 minutes at the end of each round

Increase your weights, progressively overloading with each set/round

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause for. 2-3 second count
- Stand up out of squat and repeat

Pause squat

*Reps per side*

- Start with weight in goblet position
- Balancing on one leg, press hips back and lower down until your glutes touch the box, keeping the opposite leg up off the floor
- Pressing through the heel stand back up to starting
* Work both sides

Pistol box squats

Superset 1

Complete the exercises back to back with no rest between.

Rest 30-45 secs between supersets

Increase your weights, progressively overloading with each set/round

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension
-At the last rep, hold in the squatted position for a 10 second count

DB heels elevated goblet squat w. 10 sec pause on last rep

*Reps per side*

- 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

Superset 2

*Reps per side*

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

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

Weighted wall sit

Superset 3

- Push through the balls of your feet
- Engage your calves as you go up
-Hold the last rep for a 10 second count

Standing calf raise w 10 sec iso hold last rep

- 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

W7 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 😅😂

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!

W7 D3 Lower Body

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