Name: Playbook - Nebiha Boudjoudad - W3/D3 Legs
Uploaded: 2023-08-17T12:27:01.284Z
Duration: 60 min
Description: W3/D3 Legs

The intensity is real!! Love your leg workouts 🔥🔥🔥

jennie

Body weight squat

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Body weight glute bridge

Booty Warm Up

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Smith machine reverse lunge

1 set is :

8 walking Lunges (8 steps on EACH LEG) 
+ 10 Jump Squats 

Then 8 walking Lunges (8 steps on EACH LEG) 
+ 10 Jump Squats 

Then 8 walking Lunges (8 steps on EACH LEG) 
+ 10 Jump Squats 


FOR A TOTAL OF 24 LUNGES AND 30 Jump Squats. This is ONE SET!

Lunge + Jump Squat

W3/D3 Legs

Great workout! I sucked! But hope to get better everyday

Marcela

Vanise

W1/D1 Hamstrings & Glutes

Sofia

Dell

W1/D2 Upper Body

Dumbbell deadlifts rest between is only 2 seconds. Fire work out 💪🏼

Lara

W1/D3 Legs

W1/D4 Upper Body

W1/D5 Quad Focused

Great glute focused workout. Looks easy but high reps makes it a challenge 🍑

Shannon

W2/D1 Hamstrings & Glutes

Great workout! I’m so sore the next day after your workouts 💯

W3/D3 Legs

Community

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