Name: Playbook - Natalie Bally - W2/D1 Lower body - In gym
Uploaded: 2021-07-11T12:52:12.856Z
Duration: 45 min
Description: W2/D1 Lower body - In gym

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

Stephanie

Christina

Tori

Morgan

You’re tryna kill me girl😭

BUT
The pump is real 🥰🥰🥰

Grace

Nora

Makenna

Goblet Squat  3 x 12
Conventional  Deadlift  4 x 10 
Bulgarian Split Squat - each leg  4 x 8 
Hamstring Curl  4 x 12
Walking lunges  3 x20 
Jump squats 2 x 15
3x20 Abductors

-Stand holding a dumbbell by the end goblet style
-Lower into the bottom of a squat
-Stand up out of squat 
-Repeat

Goblet squat

-Stand with your feet just inside shoulder width with a barbell in hand
-Hinge at the waist and knees lowering the bar to the ground above the center of your feet ( Keep your back straight)
-Stand up to full extension
-Repeat

Conventional deadlift

-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  - each leg

-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

-Perform forward walking lunges alternating legs back and forth

Walking lunges

-Stand with feet outside shoulder width 
-Lower into the bottom of aa squat 
-Jump up out of squat 
-Land safely and repeat

Jump squat /squat jump

-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

W2/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

W1/D1 Lower body - In gym

Alice

Brianna

W1/D3 Full body - In gym

Tina

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

Emily

W1/D4 Lower body - In gym

Jordan

i cannot move my arms 💖💅🏽💞🤭

Michelle

W1/D5 Upper body - In gym

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/D1 Lower body - In gym

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