Name: Playbook - Sarati BODY - W1/D2 Lower Body🏋️♂️
Uploaded: 2021-09-19T16:39:12.549Z
Duration: 45 min
Description: W1/D2 Lower Body🏋️♂️

Couldn’t finish due to time limitations (my bad planning) but it was a great workout

Becca

I’m exhausted!! The longest and the hardest leg day I’ve ever done. Amazing!

Lexy

Traci Milbrand

Julianna

Rachael Medarac

So effin tough! I was gassed by circuit 3 bc I did heavy weights early in the session.

Stephanie Hinck

After having a baby and getting back Into the gym and workout routine, it was all the burn I needed and some. Thanks for kicking my but…literally! Love this app and all the content you have to offer.

Brittany

Jamie

Way too many workouts and reps and definitely longer then 45 mins

Jasmine

Brandon

Christine

Maryam

Lindsay

This workout is insane! I love it! Gives a great burn, highly recommend for an intense leg workout! Keeps your heart rate up the whole time!

Mackenzie Winter

Lyricc

Faith

Jesse

Longer than 45 minutes for sure. I think rests should happen between the circuits

Gemma

Holly

Madison

Kudrat

Hard hard hard! Loved it! Absolutely dead though!

Audrey

Great workout a little hard for beginners

Anonymous

Alyssa

Vania

Kara

3rd round was so difficult.. I half ass it 😜

Marie Pierre

Jessica

This one was killer. I probably won’t be able to walk tomorrow. Or even tonight.

Maria

Loved it! But definitely more than 45. Is there a way to see the average time to completion? Also didn’t do all circuits because I didn’t have time but probably a good thing I think it would’ve been too much for day 1. I’m 26 and former track runner in college so I assumed it would be easier so I’m excited to see how it goes from here because I get bored with workout plans easily and this was a fun one

Aubrey

Kristin

Kylie Jones

Thank you! It was a great work out and I really focused on each work out and learn some new things today

Carina

Pretty hard on joints (knees and hips), but really enjoyable to push myself

Stephanie

Is it cool to walk out of the gym with jello legs? Asking for a friend.

Kelly Rushing

Kicked my butt! 🥵 I definitely felt the burn 🔥

Monique

Vanisha

It was a challenge! The high reps had me using less weight than I anticipated. At some points I did the exercise under body weight only. A great workout, though!

Lizi

Bade Erol

For someone who has never done leg day it took awhile but it was good!

Megan Roth

Sabrina

I am not new to the gym but not an athlete either, the first lower body workout felt like way too many exercises. I could not have finished all the circuses…Overall, nice app.

Hanna

I couldn’t finish, it was so hard but in a good way

John

Options: jump rope, stairmaster, treadmill, bike

Stairmaster

5 MIN CARDIO 🏃‍♀️ (treadmill, bike, jump rope, stair master)

Hip abductors

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallell and extend you legs to come back up

Goblet Squats

- Hold a kettlebell in one hand, hanging to the side. Stand on one leg, on the same side that you hold the kettlebell.
- Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position. Repeat for the desired number of repetitions.

One Leg Deadlifts Right

One Leg Deadlifts Left

Curtsy lunges with kettlebell or dumbbell

Circuit 1

- Have a bench across your upper back, keeping your upper body rigid with abs engaged
- Place a dumbbell or weight plate on your hips
- Press into the floor to raise your hips straight up to the ceiling and squeeze your glutes

Hip Thrusts

- Place your back leg on an elevated surface 
- Hold the dumbbells by your sides keeping your chest up
- Lower your back knee until both legs are at 90 degrees
- Come up engaging your glute

Split Squats Right

Split Squats Left

- Step back and bring your knee down
- Reach 90 degrees with both legs
- Push through your front leg bringing your knee up towards your chest

Lunge Step Ups

Circuit 2

- Hip-width stance
- Hands just outside of hips
- Full grip on the bar
- Shoulders slightly in front of the bar
- Lumbar curve maintained 
- Hips and shoulders rise at the same rate
- Bar moves over the middle of the foot 
- Heels down
- Complete at full hip and knee extension

Deadlifts

Squats

Narrow squats

Sumo squats

Circuit 3

- For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale, en

Leg Extensions

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall Sit

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jump Squats

Stability ball hamstring curls

Circuit 4

Jump rope

W1/D2 Lower Body🏋️‍♂️

W1/D1 Upper Body💪

Definitely felt the burn and it tested my balance for sure!

Hannah Martin

Chloe

W1/D3 Full Body🏃‍♀️

First time using the squat bar ever! And went pretty good! Learning so much about my body and getting some confidence with the exercises and weight!

This was perfect, something fairly quick, but I still felt like I got a good lift in. ✨💪🏼

marissa guthrie

W1/D4 Chill Day😎

It was great! Finished it all in a good amount of time!

Carol

I couldn’t do the hanging leg and ab rollout. It was way to hard for me, my arms are not strong enough to do push ups and obviously I couldn’t do those exercises, would be great to have modifications in exercises that involve a lot of arm strength, but the rest was great!

Brissa

W1/D5 Core Blaster💥

Ashley

Definitely a great workout. Really worked me today!

W1/D6 Arms & Legs💪🦵

W1/D7 REST DAY!!! 😴

One of my favorite go-to workouts. A little bit of everything, with a good 
intrinsic burn 🔥🙌🏻.

W1/D2 Lower Body🏋️‍♂️

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