Name: Playbook - Nona Bayat - Week 4: Day 2 - Full Legs
Uploaded: 2021-10-15T04:56:30.361Z
Duration: 70 min
Description: Week 4: Day 2 - Full Legs

I love and hate leg day at the same time!The burn is so good!🔥🔥🔥❤️Love Nona

Camelia

Araxi

Kenzie

Nevaeh

it was good do you know how long it takes to see progress when working out 5 days a week?

Caitlin

Monica

Tiana LaChance

We are hitting full legs today, remember that slow and controlled movements are essential for muscle gains! Don’t forget to increase the amount of weight you are using as the weeks (or days, if comfortable)  progress!

Equipments: 
•resistance band
•bench
•dumbbell
•quad extension machine
•hamstring curl machine 
•plates
•stair master

•grab a plate (or 2 plates to make it more difficult) and place heels are the edge of the plate 
•chin up and look forward 
•back is straight
•shoulders are rolled back 
•knees do not exceed toes 
•engage core

Elevated Dumbbell Goblet Squats

- Begin with a dumbbell in hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian split squats

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
-Sit up straight 
-Keep back straight and shoulders rolled back
-Dig heels into the cushion and point toes forward

Hamstring curls

-straight back
-toes pointed upwards 
-shoulders rolled back
-slow and controlled movements

Quad extensions

•head pointed forward at all times
•push through your heels
•knees at 90 degrees 
•dig upper body (your shoulder blades) into the bench 
•engage core 
•slow and controlled movements

Hip Thrusts

-chest up
-keep arms to the side and try not to hold onto the stair master

Stair Master

Full Leg Day (GYM)

•opposite arm touches opposite leg 
•10 reps each side 
•keep core engaged

Alternate Toe Touches

•exhale when you come up & inhale when you go down 
•keep core engaged 
•you are coming up by using your ab muscles, do not lead with your head as it will hurt your neck 
•neck is neutral

Crunches

•keep toes pointed upwards 
•keep legs straight 
•core is engaged 
•weight is directly above chest

Straight Leg Weighted Crunch

Week 4: Day 2 - Full Legs

Haven’t been motivated to hit the gym due to not being able to find workouts that worked for me and it’s day 1 and I feel so much better and it was such a good workout!!!

Alexis

Clarisse

After coming back from the gym after a 4 week hiatus, I feel pumped once again! Thank you! ♥︎♥︎♥︎

Jana Chang

Week 1: Day 1- Shoulders & Triceps

Felt it everywhere I was suppose to … I think 🥲🤣 Get it I guess 😭💪🏽

Juliann

My legs and abs have never felt so horribly amazing, best leg day i’ve had in a long time 😂❤️

Melissa

Week 1: Day 2 - Full Legs

Leyla

Nicki

Week 1: Day 3 - Back & Biceps

I can definitely start seeing a difference in my arms and in my waist.

Madison

LaRaelle Aceves

Week 1: Day 4 - Full Body

Megan

Sylvia

My sister and I did this and it was crazy painful! But totally worth it 🤩

Kryzl

Week 1: Day 5 - Glutes

Loved loved loved your workout!
Your demos help so much. Im so happy with my first workout!

Gabriela

Krystel

Week 1: Day 6 - Full Upper Body

I can finally start seeing definition in my triceps

Sandra

Week 2: Day 1- Shoulders & Triceps

Natalie

Week 2: Day 2 - Full Legs

Arms and back are both burning like crazy

Luci

Adri

Week 2: Day 3 - Back & Biceps

You kill me everyday.. but this one??? Oh this is the one 💪🏽

Kicked my butt;; but I can already tell such a huge difference in my form and muscle movements/strength by using your tips!

Langley

Emmely

Week 2: Day 4 - Full Body

Still trying to perfect my form on the hip dips but I’ve grown to love doing cardio on the stair master over a treadmill/running. ❤️❤️❤️ love love love learning from you!

I love when my butt hurts this much 💪🏽😝

Emilia

Week 2: Day 5 - Glutes

Alyxandra

Week 2: Day 6 - Full Upper Body

Arm day is usually boring for me but today was great!!🫶

It was amazing. Suprised my self with the endurance I am building up!!!

Week 3: Day 1- Shoulders & Triceps

It felt good to get back into it after giving myself a break to move houses! Great workout to come back to!

sabrina

Lily

Week 3: Day 2 - Full Legs

It was an amazing workout, really made me sweat!

Indi

Week 3: Day 3 - Back & Biceps

I got sick after I did this,, I think i overworked myself. But it helped me learn my limits and take care of myself more.

This full body one is the only thing to make me sweat 🥵🥵!!!

Cecilia10

Week 3: Day 4 - Full Body

Another amazing workout just as always❤️

Jennifer

Week 3: Day 5 - Glutes

I feel myself getting stronger! We were able to up the weight this week!

Coral

Week 3: Day 6 - Full Upper Body

🔥 this was great! My Triceps are on fiiiiiiyahh

Ashlen

Maria Cruz

Week 4: Day 1- Shoulders & Triceps

I started over after 2 months! Was hard but I killed it 💪🏽

Week 4: Day 3 - Back & Biceps

Rachael

I hate Sunday’s. I do this on Sunday (cuz it fits my school schedule better) and I hate Sunday’s but I still do them and it always kills me. But I kill the other days 🤪

Week 4: Day 4 - Full Body

Carla

Week 4: Day 5 - Glutes

Casey

Week 4: Day 6 - Full Upper Body

Week 5: Day 1- Shoulders & Triceps

melania malla

Seeing some contour on body! Thank you Nona!

Shradhdha

Love this workout, we do it every Saturday ❤️‍🔥

Cady

Week 5: Day 2 - Full Legs

Loving this program and the differences I’m seeing in my performance and muscle tone 💪🏼🫶🏼

Week 5: Day 3 - Back & Biceps

I felt good today and so the workout felt good! Usually I struggle to do full body but today was amazing!

Tiamarie

Week 5: Day 4 - Full Body

Schnael 😍

Litzi

Week 5: Day 5 - Glutes

I just finished the program! I took me longer because I moved to another country but I’m glad I did it! 💪🏽

Nona your workouts are incredible, I have officially finished my 5 weeks challenge and I’m ready to start the 75 days. This has really giving me some confidence back!

Week 4: Day 2 - Full Legs

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