Name: Playbook - Nikki Font - Day 3 • Legs
Uploaded: 2024-01-30T15:16:54.370Z
Duration: 70 min
Description: Day 3 • Legs

I fell like I’m about to passout 😬🔥

Lily

Melissa

Vera

Great workout. Switched abductors for leg lift as n/a at gym.

Camila

Aure

Can’t feel my cakes 🥹 *twerks in tears* 🦾

Calyssa

You will need :

• Squat Rack
• Leg Press
• Dumbbells
• Abductor Machine

- Interlock your fingers under the landmine
- Push your hips back as you come down in the squat 
- Push through your heels & keep your knees out as you return to standing position
- Hinge forward keeping a slight bend at the knee
- Engage your under glutes & hamstrings to return to starting position

2 movements = 1 rep

Landmine squat to RDL

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Dumbbell split squat

We recommend creating an Album in your Photos on your phone titled “LEVEL ÜP.”

Add the PDF that you downloaded from www.tuday.com

Add your front, side, & back Progress Photos that you take every Sunday

Nutrition - Diet of choice, NO Alcohol or Cheat Meals

✅ Nutrition

Hydration — drink your calculated amount of water

✅ Hydration

✅ Self Development

Exercise - 2 Sessions (1 Strength and 1 Cardio)

✅ Exercise

Progress Picture - Take 1 photo every Sunday (front, side, & back)

✅ Progress Photo (only on Sunday)

✅ Daily Checklist

Day 3 • Legs

I'm starting this now! Lol As a single mom, with 3 jobs (one being a trainer) I sometimes need some external motivation, a coach/trainer, and someone else telling me what to do or give me a plan. That's my situation right now. So, I'm in!

Jacqueline

START HERE

Recommendation of weights. Should I keep the weight the same, increase or decrease? On other apps I like to see the total weight lifted or calories burnt

I love the simplicity- no crazy combinations or trendy exercises. Just basics that build beautiful muscle! Thank you!

Amy Yeary

Day 1 • Push

The videos. It’s really hard to see a wourkout properly.

Aleks

Day 2 • Pull

Hannah

Day 4 • Push

Day 5 • Pull

Nessa Breann

Day 6 • Legs

Day 7 • Rest

Day 8 • Push

Tatiana

Day 9 • Pull

🍑🔥 un fuego! Terrible rutina, me encantó

Alessia

Day 10 • Legs

Day 11 • Push

Day 12 • Active Recovery

Day 13 • Legs

Day 14 • Rest Day (progress photo)

Day 15 • Push

Day 16 • Pull

Amber Smithers

Day 17 • Legs

Day 18 • Push

Kayla

1st workout back after 2 weeks being sick 💪🏼 felt hard but we did it!!!

Day 3 • Legs

Community

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