Name: Playbook - Sarah Brock - Legs 7/11
Uploaded: 2023-09-03T03:31:40.926Z
Duration: 60 min
Description: Legs 7/11

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

Miglena

1. Glute Bridge 4 x 15

2. Straight leg Deadlift 4 x 10-8-6-6

3. Superset
-Bulgarian split squat 4 x 10
-Step-up 4 x 10

4. Triset
-Walking lunges 4 x 10 
-Band or cable kickbacks 4 x 20
-Band or cable lateral kick outs 4 x 10

5. Superset
-Sumo DB squat with pulse 4 x 10
-Calf raises 4 x 12

Barbell glute bridge

Dumbbell Straight leg deadlift

-Bulgarian split squat (Bodyweight or DB) 4 x 10
-Step-up 4 x 10

- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bodyweight bulgarian split squats

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Superset

-Walking lunges 4 x 10 
-Band or cable kickbacks 4 x 20
-Band or cable lateral kick outs 4 x 10

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

Band kickbacks

Lateral leg extension

-Sumo DB squat with pulse 4 x 10
-Calf raises 4 x 12

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower dumbbells to floor into a squat touching the dumbbells to the ground while keeping your back straight, pulse at the bottom of the movement. Drive knees out throughout the exercise so you feel a stretch in your inner thighs
- Stand up to full extension

Dumbbell sumo deadlift with pulse

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

Legs 7/11

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

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 7/11

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