Name: Playbook - Natalie Bally - W3/D4 Lower body - In gym
Uploaded: 2021-07-11T12:52:12.887Z
Duration: 45 min
Description: W3/D4 Lower body - In gym

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

olivia

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

Samantha

good. iron legs leave my legs shaking 🤣🥲

Nora

I wish I knew what parts of lower/upper body I’m specifically working... thanks for putting this together!

Mayra

Leg Extension  4 x 20 
Glute Bridge  4 x 15
Heel Elevated Goblet Squat  3 x 15
Cable pull through  4 x 15 
Knee to Heel Lunge - each  4 x 8 
Abductor  3 x 20 
Adductor  3 x 20 
Iron legs  2 x10

-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

-Lay on the ground with bent legs and barbell across your lap
-Raise your hips off the ground performing a glute bridge
-Lower to the starting position 
-Repeat

Glute bridge

-Stand with your feet together with your heels elevated on a small weight plate
-Hold a single dumbbell in the goblet position
-Perform squats

Heel elevated squat

- 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)

-Stand in a stagger stance with a dumbbell in each hand
-Lower your knee from the back eg to the heel of the front leg
-Stand up and repeat

Knee to heal lunge   -each leg

-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

-Stand  with your hands at our head
-Step back into a reverse lunge alternating both legs
-Perform  a bodyweight squat 
-Repeat sequence- 2 reverse lunges (each leg ) 1 squat

Iron legs

W3/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

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

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

W3/D4 Lower body - In gym

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