Name: Playbook - Nathalie Cardona - W8/D4 Thursday: Overall Legs
Uploaded: 2024-04-01T01:12:01.454Z
Duration: 60 min
Description: W8/D4 Thursday: Overall Legs

1. GOOD MORNINGS (Hack Squat, Smith Machine or BB) 
4 sets 12 reps—Increasing weight with each set

2. BACK SQUATS (BB or Smith Machine) 5 sets 12 reps—Increasing weight with each set

3. LEG EXTENSIONS
4 sets 12 reps—Increasing weight with each set

4. CLOSE STANCE LEG PRESS
4 sets 12 reps—Increasing weight with each set

5. SINGLE LEG GLUTE BRIDGE
3 sets 15 reps—Increasing weight with each set

Steady State Cardio 35min

4 sets of 10-12 reps

- Standing with your feet shoulder-width apart, take a deep breath to engage your core and hinge your hips backward
- After lowering your upper body parallel to the ground, feel that stretch in your glutes and hamstrings and return back to starting position by digging your heels into the ground

Hack Squat Good Morning

5 sets of 8-12 reps
Go as low as you can for your personal range of motion and body mechanics. Ass to grass works for some people depending on their flexibility, but it’s not necessary for glute growth. Hit parallel or below and sink your butt back.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squats

4 sets of 12 reps
Slow and controlled. Squeeze your quads for a second before lowering the weight. No swinging!

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Leg Extensions

4 sets of 12 reps

- Sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Close Stance Leg Press

3 sets of 12-15 reps each leg

- Keep your core engaged the entire time
- Pause at the top, squeezing your glutes for one to two seconds
- Then lower back down to the start
- Complete all your reps, then switch legs

Single Leg Glute Bridge

Cardio Of Your Choice

W8/D4 Thursday: Overall Legs

Marisol

Carmen

Margaret

W1/D1 Monday: Glutes & Hamstrings

Dina

Gisele Rigo

Day 2 didn’t snooze the bottom! Kicked ass at the gym

Lydia

W1/D2 Tuesday: Chest, Shoulders & Tri’s

Round 2: so sore and loving it! Missed this program so much!

This workout got me sweating the whole time I loved it !!!

W1/D3 Wednesday: Back & Biceps

Round ✌🏼 of this program! Love it so much!!! 💪🏼

W1/D4 Thursday: Overall Legs

Rosa

So ready for a rest day! Thanks for a great week of workouts Coach Nat!!

Kammy

W1/D5 Friday: Shoulders & Glutes

Single leg anything is extremely humbling 🥵

My legs are shaking and I'm feeling the 🔥

Jeanette

W2/D1 Monday: Glutes & Hamstrings

On fire as usual 🔥🔥🏋️‍♂️🏋️‍♂️

Cathy

W2/D2 Tuesday: Chest, Shoulders & Tri’s

Starting to see some progress in my pull-ups! (both strength and confidence 😊).

Stephanie

W2/D3 Wednesday: Back & Biceps

Feeling myself get SO much stronger! Coach, thank you for giving me structure and actually helping me see results 🥹🥹🥹

Teresa

Brittany

W2/D4 Thursday: Overall Legs

Felt amazing! Sweat 😅 was going for sure

Killer workout! Week 2 in the books ❤️🏋️‍♂️🏋️‍♂️

W2/D5 Friday: Shoulders & Glutes

Kimberly

A good dose of confidence w this one ✨💪🏼

W3/D1 Monday: Glutes & Hamstrings

Didn’t feel like going to the gym today but these workouts make me feel like a friggin powerhouse!!

Katie Wach

W3/D2 Tuesday: Chest, Shoulders & Tri’s

I feel myself getting stronger and stronger every week because of your program 😭💪

Savannah

W3/D3 Wednesday: Back & Biceps

Oowww😵‍💫 I challenged myself & I'm thankful I did it

W3/D4 Thursday: Overall Legs

Yolanda Guy

W3/D5 Friday: Shoulders & Glutes

Welcome to Monday and week 4 🔥🔥🔥

Did not complete finisher ran out of time but those walking lunges I got to 50lbs they are on fire

W4/D1 Monday: Glutes & Hamstrings

Feeling like I’m getting the hang of progressive overload after doing these workouts for a little over a month now. Exciting to see that progress!

W4/D2 Tuesday: Chest, Shoulders & Tri’s

Tough one! Went up in weight and drenched in sweat!!! 🔥🔥

Danielle

W4/D3 Wednesday: Back & Biceps

Nothing better than getting back into it after a week w a spicy leg day!!

W4/D4 Thursday: Overall Legs

W4/D5 Friday: Shoulders & Glutes

Diana

Amazing.. soo good My legs were shaking and I could hardly type my notes and sets 😆

W5/D1 Monday: Glutes & Hamstrings

Running out things to say, these are too good 🥵

W5/D2 Tuesday: Chest, Shoulders & Tri’s

W5/D3 Wednesday: Back & Biceps

Great gym workout.  Had to substitute a few things because of my knees.  Added the row machine for cardio and included core strengthening routine.

JoAnne Eronini

W5/D4 Thursday: Overall Legs

W5/D5 Friday: Shoulders & Glutes

I really enjoy lower body days. Today was not good but I showed up and did what I could.

Danica

W6/D1 Monday: Glutes & Hamstrings

W6/D2 Tuesday: Chest, Shoulders & Tri’s

Good workout.  Forgot to finish recording it yesterday

W6/D3 Wednesday: Back & Biceps

W6/D4 Thursday: Overall Legs

W6/D5 Friday: Shoulders & Glutes

Good work out tonight.  Had to make some adjustments due to my knees but made it through. Hooray!

W7/D1 Monday: Glutes & Hamstrings

W7/D2 Tuesday: Chest, Shoulders & Tri’s

Feeling amazing! Wednesdays, back and biceps is my favorite day 🔥🔥🔥

Karla Rivera-Torres

Had a blast hit a PR 40lbs single arm row

W7/D3 Wednesday: Back & Biceps

This program has definitely been a game changer, I now know I'm getting stronger. The progressive overload log is a treasure in its self.. It challenges you by keeping track of your progress!! Thank you so much ❤️

Well I was excited did the BB back squats without the smith machine. First time I did this I lost my balance and got scared put the bar back in rack and ran away. Today I did all 5 sets!!!!

W8/D4 Thursday: Overall Legs

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