Name: Playbook - Lean Beef Patty - W4/D1 Legs
Uploaded: 2023-04-07T22:22:29.398Z
Duration: 45 min
Description: W4/D1 Legs

Isaiah

Jehu

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

Tima

Octavian Vieru

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

W4/D1 Legs

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.

Brad

Mikki

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

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

W2/D1 Legs

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 🔥🥵

Daniel

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

W4/D1 Legs

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