Name: Playbook - Natalie Bally - W2/D4 Lower body - In gym
Uploaded: 2021-07-11T12:52:12.868Z
Duration: 45 min
Description: W2/D4 Lower 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

Stephanie

Jordan

Robyn Valentine

Madison

Sarah Blair

Conventional Deadlift  4 x 10 
Leg Extension  4 x 15 
Goblet Squat  3 x 20 
Lateral Step Up - each leg   3 x 10 
Hip Thrust 4 x 10 
Jump Squats  3 x 15
Abductor/ Adductor  3 x 20

-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

-Sit down on a bench or machine with a leg extension
-Adjust the machine to fit you
-Extend your legs and activate your quads
-Lower back to the starting position
-Repeat

Leg extension

-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 one foot on the ground and the other on a bench  next to you
-Holding a weight in ht outside hand step up until fully up on the bench
-Lower back to the ground
-Repeat

Lateral step up   -each leg

-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

-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

-Sit in an adduction machine adjusted to fit
-Squeeze your legs together 
-Release controlled
-Repeat

Adductor

Superset

W2/D4 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

Tori

W1/D4 Lower body - In gym

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

Christina

W2/D1 Lower body - In gym

Morgan

W2/D2 Upper body - In gym

Molly

W2/D3 Full body - In gym

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

Makenna

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)

Ry Wood

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

Samantha

good. iron legs leave my legs shaking 🤣🥲

Nora

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

Malak

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!

Grace

This one was rough but in a good way! 💕

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!!

W2/D4 Lower body - In gym

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