Name: Playbook - Sam Gwaz - W3/D1 - lower
Uploaded: 2024-05-10T11:04:35.162Z
Duration: 60 min
Description: W3/D1 - lower

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

Katie

All fun and games until that goblet squat finisher 😅

Rebecca Lawrence

Kayla

My favorite so far and I hate lower body workouts!!!

Damas93

Haley

Erin

Christine

Rebecca

Tanika

Favorite one by FAR. Kinda scared to run tomorrow 🤣

LOWER BODY!

1. 5 min incline walk
2. 5 min reverse incline walk
* i typically stick to 2.5 speed at 8-10 incline
3. circuit 1: 3 rounds (functional warm up)
- 20 sumo squats
- 15 banded glute bridge
- 20 seated abduction
4. 1x15, 4x10 sumo deadlift 
5. 4x8 barbell back lunge *one leg at a time
6. finisher: 3 rounds
- 10/10 curtsy lunge
- 25 db goblet squat

Treadmill incline walk

reverse incline walk

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

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

banded glute bridge

- Lay on the floor with your legs bent and a band above your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

band abduction

LOWER CIRCUIT

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete reps alternating side to side

Curtsy lunge

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

LOWER FINISHER

W3/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 ❤️

Sara Coop

W1/D1 - lower

Anna

*very* new to running and this was perfect!

Morgan

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

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 🔥

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.

W3/D1 - lower

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