Name: Playbook - Nikki Font - W1/D4 Leg Day
Uploaded: 2023-12-30T00:22:23.310Z
Duration: 70 min
Description: W1/D4 Leg Day

Angelica

Dora

You will need :

- squat rack
- dumbbells
- bench
- smith machine
- leg extension

- 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

Barbell back squat

Complete both exercises back to back with no rest between to complete 1 set

- 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 and HOLD for 10 seconds

Barbell hip thrust HOLD

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes 1/2 way to the floor and press back up to starting

Barbell hip thrust PULSES

Hip Thrust Triset

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Lying down on a bench with the soles of your feet shoulder width against the smith machine bar
- Lift your feet up and squeeze your glutes
- Pause at the top for a moment then lower back down to starting position

Frog pumps

Superset #1

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

W1/D4 Leg Day

BEGIN HERE

i’m sooooo out of shape! this kicked my butt!

Tessa

jeanette

W1/D1 One Mile Run

Felt the burn for sure! But feels good to have a structure workout and videos to look too!

W1/D2 Shoulders

Sharmeke

W1/D3 Two Mile Run

W1/D5 One Mile Run

W1/D6 Back & Biceps

W1/D7 REST

W2/D1 Three Mile Run

W2/D2 Chest & Tris

W2/D3 One Mile Run

W2/D4 Booty & Quads

W2/D5 Two Mile Run

W2/D6 Active Recovery

W2/D7 REST

W3/D1 Three Mile Run

W3/D2 Shoulders

W3/D3 One Mile Run

W3/D4 Booty & Hammies

W3/D5 Two Mile Run

W3/D6 Back & Bis

W3/D7 REST

W4/D1 Five Mile Run

W4/D2 Shoulders

W4/D3 REST

W4/D4 Two Mile Run

W4/D5 Active Recovery

W4/D6 Back & Biceps

W4/D7 REST

W5/D1 Seven Mile Run

W5/D2 REST

W5/D3 Three Mile Run

W5/D4 Active Recovery

W5/D5 Four Mile Run

W5/D6 Full Body HIIT

W5/D7 REST

W6/D1 Nine Mile Run

W6/D2 REST

W6/D3 Glutes & Hamstrings

W6/D4 Shoulders

W6/D5 Active Recovery

W6/D6 Seven Mile Run

W6/D7 REST

W7/D1 Two Mile Run

W7/D2 REST

W7/D3 Active Recovery

W7/D4 Ten Mile Run

W7/D5 REST

W7/D6 Booty & Hamstrings

W7/D7 Rest (COMPLETE)

W1/D4 Leg Day

Community

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