Name: Playbook - Sarah Brock - Leg day 3/28
Uploaded: 2023-09-03T03:31:40.550Z
Duration: 60 min
Description: Leg day 3/28

1. Triset:
-Barbell calf raises 3 x 15
-Barbell Alternating back lunge 3 x 5 reps each leg
-Barbell good morning 3 x 10
*This is a warm up circuit. Keep the weight light. 

2. Barbell back squat 6  x 10-8-6-4-2-2

3. Walking lunges front rack position 4 x 20 steps

4. Superset
-3/4 rep DB  RDL’s 4 x 10
-Shoulder supported single leg bridge 4 x 10

5. Barbell or DB jump squats 4 x 10

-Barbell calf raises 3 x 15
-Barbell Alternating back lunge 3 x 5 reps each leg
-Barbell good morning 3 x 10
*This is a warm up circuit. Keep the weight light.

-Standing with barbell in back squat position, feet shoulder width apart, your heels
- Squeeze your calves, return to starting position

Barbell Calf raises (toes forward)

- 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

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

Triset

- 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

Barbell back squat

- Begin with dumbbells at shoulders
- Step forward and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

Dumbbell front rack walking lunges

-3/4 rep DB  RDL’s 4 x 10
-Shoulder supported single leg bridge 4 x 10

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up 3/4 of the way then lower back down.

Dumbbell RDL- 3/4 reps

- Place shoulders on bench, hands behind head and feet out in front of you, legs at a 90 degree angle. 
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift. Lower hip back to the floor then bridge hips back up. Try to make a straight line between your knee and shoulders when hips are at full extension

Single leg glute bridge, shoulders on bench

Superset

-Place barbell on back
-Jump as high as you can landing back into a squat then jumping again

Barbell Jump Squats

Leg day 3/28

Chest 9/11

HITT 9/12

Legs/ glute focused 9/16

Rest day:)) 9/17

It was great but short. I added some More abs and RDLs to get it to a full body workout and added some bike at the end. It was great! What I love about your workouts is that they are customizable .

Miglena

Chest 9/4

HITT 9/5

Shoulders & glutes 9/6

Love your workouts! Congrats on your big win! 💯🎊🥰🏆🎉🥇

Back 9/7

Rest day:)) 9/8

Legs 9/9

Rest day:)) Sunday 9/10

What an unassuming scorcher!!!! First time I didn’t modify any moves and used weights heavier than I’ve ever used! Thanks girl!!! 🩷🙏🩷

Legs 7/11

Steady state cardio 7/12

Shoulders 7/13

Back 7/14

Arms & Abs (home) 7/15

Rest day:)) 7/16

Legs

Kathy

Chest

Rest day:))

Steady state cardio

Shoulders

Back

Chest & Tri’s 6/19

Back 06/20

Arms & Abs 6/21

Shoulders 6/22

Legs 06/23

Steady state cardio 06/24

Rest day snoozing 6/25

Chest & Tri’s 6/12

Shoulders 6/13

Legs 06/14

Back 06/15

Arms & Abs 6/16

Rest day snoozing 6/17

Chest & Tri’s 6/05

Shoulders 6/06

Legs 06/07

Back 06/08

Arms & Abs 6/09

Steady state cardio 06/10

Rest day snoozing 6/11

Chest 5/29

Legs 5/30

Back 5/31

Shoulders 5/01

Arms & Abs 5/02

Steady state cardio 5/03

Leg day 3/28

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