Name: Playbook - Sarah Brock - Legs 5/16
Uploaded: 2023-09-03T03:31:40.726Z
Duration: 60 min
Description: Legs 5/16

Love your workouts! Keep doing what you’re doing! And also, we like very similar things on IG so yay! girlfriend! 😍🫶🔥

Miglena

1. Barbell pause squats (3 second pause) 4 x 3

2. Dumbbell Bulgarian split squat leaning forward 4 x 10

3. Superset
-Barbell good morning 4 x 10
-Barbell cross-hack squat 4 x 10

4. Triset
-Dumbbell curtsey lunge 4 x 10 
-Band or cable kickbacks 4 x 20
-Band or cable lateral kick outs 4 x 10

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause squat- barbell- 3 second pause

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward

-Barbell good morning 4 x 10
-Barbell cross-hack squat 4 x 10

- 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

- Hold the barbell behind your back with arms extended
-take a super wide sumo stance with toes poured out
- Come down keeping a neutral spine
- Reach parallel and come back up

Barbell hack squat

Superset

-Dumbbell curtsey lunge 4 x 10 
-Band or cable kickbacks 4 x 20
-Band or cable lateral kick outs 4 x 10

- Holding the dumbbells at your sides
- 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 desired reps then repeat on the opposite side

Dumbbell curtsy lunge

Band kickbacks

Lateral leg extension

Legs 5/16

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 .

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

Legs 5/16

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