Name: Playbook - Sam Gwaz - W1/D1 - lower
Uploaded: 2024-03-22T01:23:46.539Z
Duration: 45 min
Description: W1/D1 - lower

Feels great to focus on my legs again! And I think
I can increase the weight! 😁

Mari

So excited to start this guide, loved this leg day ❤️

Katie

Sara Coop

My legs definitely feel smoked! But it was nice to get back into some strong lifting

Rebecca Lawrence

Great first day. Love the going back to basics

Katherine

Lizzie T

I’m so sweaty and cannot walk in the best way

Brooklyn

I don't like leg day so this was definitely challenging for me. My legs are already shaking lol

Damas93

Anna

Warm up be the full length, or typed out so we don’t have to remember the movements

Morgan

Christine

It’s the next day and I am more sore than I have ever been. I think I took this one fast with minimal rest between and my body is really feeling it

Really pushed me. Definitely harder than I thought, but I loved it!! Leg day my fav day🤪

Erin

LOWER BODY:
1. warm up
2. 1x15, 1x12, 1x10, 2x8 back squat
3. superset (alternating movements): 8 bulgarian split squats (each side) + 8 lateral lunges (each side)
4. 3x20 hip thrust (slow & controlled at top and bottom)
5. cool down

30 seconds of each, repeat 2 rounds

jog in place
butt kicks 
yogi squat to hamstring stretch
side lunge
single leg rdl

*can swap first 2 movements for 5 min incline treadmill walk

LOWER BODY WARM UP

- 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
* as reps decrease, appropriately increase weight used

Barbell back squat

- Place one foot on the bench and move forward so the front knee is bent to 90 degrees
- Hold a dumbbell in your opposite hand (as forward leg) if you have poor hip mobility & same hand (as forward leg) for more glute engagement 
- 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

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

SUPERSET

- 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

Treadmill incline walk

W1/D1 - lower

Kayla

*very* new to running and this was perfect!

W1/D2 - run & core (optional)

This was a great upper body set, I’m beat! Phew!

🙌🏽 great upper body workout. The last superset burns so good!

Evelyn

But who is gonna brush my hair now that my arms are toast?!

W1/D3 - upper

So good! I have never been fond of running but enjoying weaving these cardio days in throughout the week while listening to the Eras Tour set list on repeat 🎤🎶

Crab walks were a bit awk lol but can’t wait to improve!!

Perfect! Just what I felt like doing today 👍

Nicole Loewen

W1/D4 - run & core (optional)

Wow, this killed me! But I feel great! 😊

Alexandra

Great work out! Gets your heart rate up, muscles burning and super sweaty!

Shalana Brinkman

W1/D5 - full body 🔥

Yet again another AMAZING lower body workout!! Can’t wait to officially sign up☺️

W2/D1 - lower

Tanika

W2/D2 - run & core (optional)

Nothing like delt Flys to make you feel humble

Jordan

I really didn’t think I was gonna make it through that last set but I did 🎉

W2/D3 - upper

W2/D4 - run & core (optional)

First workout back
After illness. Loved it and great to get back in the flow x

W2/D5 - full body 🔥

Killer workout for day 1 of 2024 🎉 happy new year girl!

All fun and games until that goblet squat finisher 😅

W3/D1 - lower

Izabella

So tough today. Really hot but loved it x

I need to switch it up and do core before run bc it was a struggle for me haha but I did it and I loved it!!

W3/D2 - run & core (optional)

Anna Kate Velasquez

Alex

Upper body is literally my favorite ❤️

W3/D3 - upper

I managed 25 minutes today and went uphill. Loved it x

W3/D4 - run & core (optional)

W3/D5 - full body 🔥

Jelly legs! Those curtsy squats are the winner/hater of the day 😂

W4/D1 - lower

Love the core work. This was a tricky one x

harder than i thought! that first circuit 💀

W4/D2 - run & core (optional)

Omg brutal but loved it! Feeling so much stronger 💪🖤

W4/D3 - upper

W4/D4 - long run & core (optional)

This (thank goodness) went quick!! But 🫠

Tatiana

W4/D5 - full body 🔥

Not many exercises…but definetly still killer!

W5/D1 - lower

W5/D2 - run & core (optional)

Not sure I’ve ever been  that sweaty during upper body day lol

W5/D3 - upper

W5/D4 - run/walk (optional)

Happy I did this even though I didn’t feel like getting a work out in!

Melissa

W5/D5 - full body

6 weeks of hip thrusts and I still cry every time l. Even with an empty bar.

W1/D1 - lower

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