Name: Playbook - Sami Bossert - W6/D3 Thursday: Legs
Uploaded: 2023-03-01T18:04:10.877Z
Duration: 45 min
Description: W6/D3 Thursday: Legs

Susana

Machines not a available but made it work. Quad burner!

Caroline Torres

Had some speed bumps but we are finishing this 🔥

Paige

I’m dying could barely complete that squats

Pibeny

Sweaty mess🔥Loved this leg workout!! Had to modify with dumbbells for some things because my gym didn’t have some equipment.

Robin Musilli

Seriously shaking like a leaf after that🥵😅 that was killer!!!

Jonica Mincheski

Goodness gracious the pump was REAL today 😅🔥🔥 what an awesome way to end an amazing (and fun!) challenge!

Lauren Braxton

Last workout of the whole challenge for me, and I’m so damn proud of myself 💪🏼

Brittany Lilly

Stacie

That last leg day was a doozy. My legs are dead tired

Hailey

Hold on while I catch my breath... 🥵🥵

Megan

This leg day got me in the best way! I was shaking after back squats while doing RDLs. Took a bit extra rest before finishing the set. Those SL skater squats are great for challenging ankle stability 🙌👏

Sofi

Skye Beasley

Last lower body day of challenge was a DOOZY.

Sarah Styers

I made it though....barely!  Had to do the split squats stuff because my gym didn't have a hack squat machine 🥵🥵

Christy

Alainah

Really pushed myself thru this one! Was tough but felt great after!

Cassey

Carmen

That’s was 🔥 my 🍑it’s gonna thank me later lol one of my fav so far I loved this workout such a great feeling afterwards week6day3 🙌

Samantha

Once again I am dripping and my legs are jello🥵

Tonya

Michelle

Christina

Lisa

One of my favorite leg workouts!! 🥵🍑🔥

Paxton

Sad it was the last leg day but I loved it 🥰

Sarah Lucero

Such a great lift!! Feeling the burn 🔥 💀

Sara Thompson

I substituted leg press because I don’t have a hack squat machine. This was a great one that I’d do again!

Amber

Karina frazier

Selda

Phew 😮‍💨 that was a good leg burn 🔥🔥🔥 especially that burnout at the end…legs are definitely wobbly after that one!

Heather

Jaclyn

TH : LEGS					

WARM UP CIRCUIT: 
- HIP HINGE SQUAT COMBO 2 x 10		
- ALTERNATING IN & OUT SQUATS 2 x 8 (EA)
					
- BACK SQUAT 4 x 12, 12, 10, 8 (INCREASE WEIGHT AS REPS DECREASE (IF POSSIBLE), ~5-10 LBS EACH SIDE)
					
- ROMANIAN DEADLIFT (T BAR ROW) 3 x 12, 10, 8		
					
- HACK SQUAT	 3 x 12
					
SUPERSET BURNOUT:
- SINGLE LEG SKATER SQUAT 3 x 12 (EA)(MODIFICATION IS HOLDING ONTO TRX BAND OR HEAVY BAND WRAPPED AROUND RIG)
- WEIGHTED ALTERNATING JUMPING LUNGE WITH PULSE 3 x 10 (EA)  (MODIFICATION IS REMOVE THE JUMP AND PERFORM JUST BACKWARD LUNGES)

- Lower upper body as you push your butt out slightly
- As your upper body reaches the bottom, lower your butt down into a squat and pull your back upright 
- Press up from the squat to standing position.

Hip Hinge Squat Combo

Alternating In & Out Squats

Warm up circuit

- 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

 (INCREASE WEIGHT AS REPS DECREASE (IF POSSIBLE), ~5-10 LBS EACH SIDE)

Back Squat

- Grasp T Bar Row with a neutral grip (palms facing inward) 
- Hinge at your hips, press butt back, bend your knees as you lower your upper body down

Romanian Deadlift (T Bar Row)

- Start with a shoulder width stance
- Keep your back on the pad as you lower down (this variation has you leaning back against the pad like a traditional hack squat)
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Start standing with one knee lifted (keep foot in line with opposite knee)
- Bend stabilizing knee (keeping weight in heel) and lower back knee down until you place the entire shin on the ground 
- Return to stand in a slow and controlled manner

12 reps each leg
(MODIFICATION IS HOLDING ONTO TRX BAND OR HEAVY BAND WRAPPED AROUND RIG)

Single leg skater squat

- Holding weights at each shoulder perform jumping lunges with a double pulse at the bottom of each rep

10 reps each leg
(MODIFICATION IS REMOVE THE JUMP AND PERFORM JUST BACKWARD LUNGES)

Weighted alternating jumping lunge with pulse

Superset burnout

W6/D3 Thursday: Legs

Ready to start 8/18 just found your program

Yaney

Great! Looking forward to this challenge 😆

Amanda Moreno

Kaitlan

Challenge Intro - Starts Mon July 18th!!

Marilyn Valdivia

Emily

Melissa Bailey

FAQ: Are there modifications/alternatives for each exercise?

Thanks for the reminder not to be a couch potato.

Jess

FAQ: Can I add in another workout throughout the week?

Thanks for clarifying this! This was my biggest question!

Good to know, my schedule can be a little crazy!

FAQ: Can I switch up the workout days each week?

FAQ: How is this a progressive strength training program?

I love that this challenge isn’t 100% about the physical changes. I can’t wait to see changes in my body, but I’m also looking forward to holding myself accountable!

Can’t wait ! Meal prepping for the week today !

Sthefany O

I love the “extra” things we need to do to win.This will definitely help everyone stay consistent! And help others come out of their comfort zone. (Like myself!)

Ashly

FAQ: How will winners be chosen?

I love that I’m able to see what I’m suppose to do for the week and plan accordingly!

Awesome ! That way I can prepare for the week of what day I’m doing what :)

FAQ: I don’t see the entire program? Am I missing something?

Thank you for being so available to answer our questions!

FAQ: I’m having technical issues with the app ?

Juliana

Jamie

21 incline push-up 
1:08 tall plank
64 back lunges
56 squats

Ready to crush this challenge for 2023🎉

W6/D3 Thursday: Legs

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