Name: Playbook - Lean Beef Patty - W2/D1 Legs
Uploaded: 2023-04-07T22:22:29.343Z
Duration: 45 min
Description: W2/D1 Legs

Brad

Had to reduce the sets to 2 after the 3 exercise but managed to finish!

Ryan

Christina

This workout has been challenging but i feel really accomplished after each day! I'm an absolute beginner but having a guide like this is helping a lot to pull through :)

CurryCoatl

I definitely felt the burn but I was able to push through for the most part!!

Cassandra

Start of the second week, felt sick today but pushed through it, thank goodness it wasn't that bad.

Tima

Awesome! I couldn’t do last two trainings but I’m back at it and it feel good this week with this routine! Modify only one exercise this time! Lets see on push day! 😅

Daniel

juan lopez

Octavian Vieru

Hector

Warm up 5-10 minutes (this could be a walk or a light jog and the warm up circuit) 

Workout:
- Reverse nordic curls 3 x 10
- Glute bridges 4 x 25
- Kang squats 4 x 20 
- Pulsing squats 4 x 15 (3 pulses in to standing is one rep)
- Glute kickbacks 4 x 25 (each leg)
 
Wrap up static stretches

- Standing side to side twists 30 sec
- Standing hip circles 60 sec (30 sec each direction)
- 90/90 hip mobility 60 sec
- Static knees over toes lunge 60 sec (30 sec each leg)
- Straight leg walkout 30 seconds

- Standing with your arms out to a T
- Twist your body from side to side

Standing side to side twists

- Standing with your feet shoulder width apart 
- Rotate your hips is a circle clockwise and counterclockwise 
- Warming up your hips

Standing hip circles

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating your knees and your body 180 degrees until your knees are 90 degrees on the opposite side 
- Repeating back and forth

90/90 hip mobility

- From a staggered stance
- Shift your weight forward and down
- Pushing your front knee forward of your toes 
- Sitting your glute to your heel
- The back leg has a slight bend at the knee
- Push back up to starting position 
- Complete desired reps then repeat on the opposite side

Static knees over toes lunge

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your hands back to your feet and reverse the move back to starting

Straight leg walkout

Lower body warm up circuit

- Start in the kneeling position
- Keeping your back straight and core engaged
- Lower back and down until your glutes touch your heels
- Come back up

Reverse Nordic curls

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridges

- Stand with your feet shoulder-width apart.
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor 
- Extend your knees and raise your hips until your torso is parallel to the floor
- Raise your torso until your hips are fully extended

Kang squats

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse 3x
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Pulsing air squats

- Position yourself on your hands and one knee with opposite leg extended
- Maintaining your hips squared to the floor 
- Lift and lower your extended leg engaging your glutes 
- Complete desired reps then repeat on the opposite side

Kneeling glute kickbacks

W2/D1 Legs

First time working out in a long time! My legs were shaking as I headed down the stairs afterward, hahaha. Very fun and challenging!

Oh man! I am a beginner and I am extremely tired but I sweated my a$$ off! 🥵🥵🥵I’ve tried different workout routines but this one definitely made my heart pumping! I loved it! 💟🫶🏻

Mina Sandate

Day one! I've always seen your stuff and decided to try it out. 1st day and ass is kicked already.

W1/D1 Legs

Money

Challenging but also good kinda rest day!

Brielle

W1/D2 Active rest day

Edmundo

W1/D3 Push day

my legs didn’t work before im not sure how im still making it

Ethan

maybe add weight recommendations for those who have dumbells and barbells at home! i dont want to overwork my muscles and make them smaller so maybe some help in weights and adjusted reps

lauren

W1/D4 Legs

Wasn’t ready for the pistols and the toe to bars, but hoping one day!!

Chris

I took a few days off bc I fell into a pretty bad mental state; however, I. am. back. I am back. The last one was difficult. I had to improvise. I am not comfortable working out in my house, but I am looking forward to a gym membership Feb 3rd. Thanks Patty. You’re so strong >< Hopefully I can be too

Renee

Hard and had to modify a bit but hopefully it had the same effects as it would normally, thanks again Patty :)

W1/D5 Extras & Accessories

The optional core workout was tough, but I feel great!

My core is dead ugh but i feel my muscles growing

Sydney

Feeling a bit stronger. I liked how the stretches made me feel! This was a reassuring workout for me. Thanks Patty

W1/D6 Active rest day

So difficult I didn't have a bar so I used weights instead to act like my body I only got 2/3 of the way and can't move lol. Love this work out routine

W1/D7 Pull day

Didn't know if the second elbows to knees was purposely there to do again or accidental so I skipped it lol

This exercise are REALLY ACTIVE REST DAY 🔥🥵

W2/D2 Active rest day

Couldn't do it all today so I'm kind of disappointed in myself, and I once again had to
 modifiy a bit, I hope you can make workouts for beginners and ones who don't have the strength to do a push up or anything, good day :)

I was able to do way more than last week! I’m so proud of myself:)

Jake

Did the push ups on angle the std in 45 and the military at -aprox 65. I DID THE PIKE ONE WUJUUU the ricep I use the bench I couldn’t do this one again and also the other complicated push ups. BUT DID MORE EXERCISES THAN LAST PUSH DAY!!! I’m happy

W2/D3 Push day

Same as last time, did les reps at some of the exercises. But feell great.

Sable

W2/D4 Legs

The toe to bar exercise is the hardest one for me to complete. I need to work on my core or something.😅

Isaiah

W2/D5 Extras & Accessories

W2/D6 Active rest day

Finished through the workout! Gotta work on my form for the earlier sections, but overall, I feel like I killed it.😤

I have to use resistance bands for now to get up but at least I have a goal to work towards!

Heather

I coudlnt do they pull couse a i don't have the bar so I just do the four final excersises

W2/D7 Pull day

Jordan

Great workout, as always. Sticking to this routine is a COMMITMENT!

Today has been easier than before, and last week I did skip a days workout but did it the next day along with that days exercise. Feeling really proud of myself, and the fact that I'm on my third week. My mum said it does look like I'm shredding off fat too so yay :)

W3/D1 Legs

It was a very good rest day, gotta wait for tomorrow workout 😤😤

Luis Ramirez

Hard, it was My first time doing planks but at the same time it was okey

W3/D2 Active rest day

W3/D3 Push day

W3/D4 Legs

My arms hurts !! But it was a good workout

W3/D5 Extras & Accessories

Did yesterdays missed exercise and just a little bit of today's exercise, didn't do alot of it though since I'm not feeling well today.

W3/D6 Active rest day

Hi, it was more ir lees dificult. Now I have a pull up bar but I can't do a pull up yet xD

W3/D7 Pull day

Jehu

Skipped yesterdays exercise so I'm doing both today, just finished this one so one more to go yay :)

W4/D1 Legs

W4/D2 Active rest day

Awesome workout program Patty! 🥵🥵🙏

W4/D3 Push day

W4/D4 Legs

W4/D5 Extras & Accessories

Did todays ahd yssterdays exrrcise, didn't complete everything on todays exercises  because then I might be pushing it since I'm sick, but thank you for this opportunity Patty, it was hard but fun :)

W2/D1 Legs

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