Name: Playbook - Natalie Bally - W1/D1 Lower body - In gym
Uploaded: 2021-07-11T12:52:12.837Z
Duration: 45 min
Description: W1/D1 Lower body - In gym

Omg I've been following you for years but just finally did a workout. Wow 🔥🔥 you're awesome Nat!! 🖤

Vanessa

Tessa

I literally am dying, I can’t feel my legs

olivia

Great leg day! Felt the burn forsureee 😰

Madison

Amazing workout! My legs feel so jelly 😍

Caden Larsen

I didn’t get to finish but I loved what I got to do even though I didn’t have a lot of time today. It’s my first day trying out your program, so I’m excited to see where this goes!

Gabi

My muscles are shaking! Do I need to wait 45 secs between reps?? I’m really liking this platform.

Jazmin

Tina

Great! I wish there was a section in each exercise where I could write notes on my weight and things for me to remember in the future.

Emily

Alyssa

it went really well! the only workouts i wasn’t able to do was the split squats and lunges but that’s from prior knee surgeries. but it kicked my butt even without those :)

Ashleigh

love! I know it said 45 min but it took me a lot longer than i thought?

I didn’t get to do the pull throughs bc I was crunched for time, still a good workout though!

Tori

Amazing! Definitely will be feeling it tomorrow (:

Clohe

Stephanie Dahle

Helena

Casey

This was a great workout to get me back in the gym! My legs were feeling it the entire time.

Courtney

it was great! there were a few adjustments i had to make because of my fitness level but great workout! also my gym doesn’t have a cable machine to do that movement unfortunately

Ry Wood

Those Bulgarian split squats at the end 🥵🥵

Shawna

Olivia

At the moment I am very satisfied and happy with the exercises, thank you

Malak

Jennifer

Amber

Sheri

Ismarie Kruger

Christine Cruz

Are Bulgarian split squats supposed to work your glutes or quads?

Isabel Ruemenapp

First day back in the gym after a few days on vacation, so it felt great!

Grace

Awesome!! I love that there’s a rest timer to keep me on track

Maggie

Alicia

It was a great workout! It left my legs feeling sore and shaky lol

Nora

I loved these exercises. Just challenging enough!

Astha Singh

Super awesome! The descriptions and video examples make it so easy to follow!!

Amberly

Mick

I burned 200+ more calories than I normally do during my leg workouts!

Samantha

Alana

it was great!!
one question: when it says 20 reps for reverse lunges, is that 20 total or 20 each leg?

Callie

I think the video for abductors was actually adductors

Laura

It was really great! Was a little confused by the step ups - was the 3 sets meaning 3 sets per leg? That’s what I ended up doing. Either than that, amazing work out!

Grace Vetter

Dena Gueorguiev

i am dripping in sweat. did it in supersets but oh god

Myriam

I enjoyed this workout and the rest system! I only thing I didn’t like was the step-ups, but that was just personal preference. Was still nice to try!

Mirada Senior

Rory

Makenna

RDL  3 x 12
Step Up- each leg  3 x 15 
Reverse Lunge - total  4 x 20 
Hip Thrust  4 x 12
Abductors  3 x 20 
Hamstring Curl  3 x 15
Cable Pull Through  3 x 15
Bulgarian Split Squats - each leg   2 x 10

-Stand with a narrow stance and a barbell in hand
-Hinge at the waist lowering the barbell above your feet activating your hamstrings
- Unhinge and stand back up
-Repeat

RDL (Romanian deadlift)

-Stand with one foot up on a bench and a weight in your hand
-Step up onto the bench with both legs 
-Lower back down to the starting position
-Repeat

*Work both legs

Step up

-Start with feet together and a dumbbell in each hand
-Step back into a reverse lunge
-Step up and back to the starting position
-Repeat

Reverse lunge

-Sit in a an abductor machine adjusted to your fit 
-Press your legs apart squeezing your glutes
-Release slowly back to the starting position 
-Repeat

Abductor

-Sit with a barbell across your lap and with your upper back on the edge of a bench
-Raise your hips up off the ground performing hip thrusts
-Repeat

Hip thrusts

-Lay face down on a hamstring curl machine adjusted to fit you
-Curl your legs activating your hamstrings
-Lower the weight back to the starting position slow and controlled 
-Repeat

Hamstring curls

- Grab a rope between your legs and behind you hinged at the waist with slightly bent knees
-Hold the rope with your hand and stand to upright pulling the rope trough the front
-Reverse the hinge and repeat

Cable pull through (gym)

-Start in front of a bench with one leg behind you elevated on the bench for stability 
-Lower yourself down into a split squat 
-Stand up 
-Repeat

*Work both legs

Bulgarian split squat

W1/D1 Lower body - In gym

Alice

Brianna

W1/D3 Full body - In gym

What is an exercise that can work the same muscles as hip thrusting?

W1/D4 Lower body - In gym

Jordan

i cannot move my arms 💖💅🏽💞🤭

Michelle

W1/D5 Upper body - In gym

Tough!! One note - last set is abductor? Bc your video demonstrating it looks like an adductor workout

Stephanie

Christina

W2/D1 Lower body - In gym

Morgan

W2/D2 Upper body - In gym

Molly

W2/D3 Full body - In gym

I’m enjoying the program so far, but I really Dont understand why you programmed 2 deadlift days in a row… so far 2 weeks in I’m not getting the rationale behind the structure of this program

Robyn Valentine

W2/D4 Lower body - In gym

Couldn’t do Trz bc my gym closed earlier than I thought but this still kicked my butt

W2/D5 Upper body - In gym

Sydney

W3/D2 Upper body - In gym

You put abductor instead of adductor I think

great! Could you provide variations of some exercises (like when we can’t do pull throughs)

W3/D1 Lower body - In gym

Carolien

Natalie

W3/D3 Full body - In gym

I literally had to sit on the ground for 10 mins bc my legs would not work

MY LEGS WERE SHAKING BY THE END OF THIS WORKOUT! I loved it

good. iron legs leave my legs shaking 🤣🥲

W3/D4 Lower body - In gym

I’d just love to be able to keep track of my weight for each exercise! Other than that it was amazing.

Nyota

W3/D5 Upper body - In gym

The first exercise (deadlifts) says 12-12-12-21. I’m assuming it’s supposed to be 12 like the others. Just wanted to let you know.

Mackenzie

W4/D1 Lower body - In gym

W4/D2 Upper body -In gym

There was a funny glitch on the front-db squats, not sure if it was on my end or the app!

This one was rough but in a good way! 💕

Sarah Blair

W4/D3 Full body -In gym

KILLER! I’ve always hated Bulgarian split squats but this week I could really feel how much stronger I’ve gotten over the past four weeks!!

W1/D1 Lower body - In gym

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