Name: Playbook - Shailey and Sammy Collier - W3 Legs
Uploaded: 2022-05-02T14:56:25.954Z
Duration: 45 min
Description: W3 Legs

Legs:

Warm-up: 
- Bodyweight walking lunges 25 reps (as many sets as necessary to complete)

Workout:
 Superset:
- Dumbbell Stationary lunges 3 x 8-12 reps (HEAVY)
- Stationary Bodyweight Lunges until failure

- Barbell box squats (Smith Machine Optional) 3 x 8-12 reps (increasing weight) *drop set the third set once until failure
- Seated hamstring curl 3 x 8-12 reps (increasing weight) *drop set each set once until failure
- Leg extensions 3 x 8-12 reps (HEAVY) drop set third set until failure

Superset:
- Standing calf raises (toes elevated) 3 x 6-10 reps (HEAVY)
- Bodyweight calf raises (toes elevated) until failure

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Bodyweight walking lunges

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double lunges

Bodyweight lunges

Superset

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Smith machine box squats

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Smith machine standing calf raise

- Push through the balls of your feet
- Engage your calves as you go up

Standing toes elevated calf raise

W3 Legs

Good. Restarting the program because I didn’t finish first time. Need to work up to full rep quantity but felt so good

Stephanie Joseph

Felt great to be back in the gym. Felt extremely weak 😂😂 but still enjoyed it massively.

This was a hard work out its was challenging and really made me push myself, tears were shed but i am proud because i was able to at least get all the sets done. Go me. 😁

Liana

W1/D1 W1/Shoulders & Chest

Oh my god am I weak!! Haha I did train yesterday, I did a 15k ride so this is 3/5 for me this week. Really great exercises the hit the muscle group just right. Will work on strength in the coming weeks

This i actually really enjoyed learning what my limits are and that i can go higher in weights then i thought i could!

W1/D2 W1/Biceps & Triceps

This one was harder definitely  tested my endurance!

W1/D3 W1 Back and Leg

Couldn’t do all the sets, it killed me, won’t be able to walk tomorrow - serious burn!!

W1/D4 W1 Legs and Abs

My fav so far, loved how simple it was straight forward but really affective. Loved the good morning really felt it in my glutes. Can’t wait to feel strong n lift heavier

W1/D5 W1 Legs with calves

This was a good work out almost did not go do it but my son pushed me to go. The workout i like arm days gotta get rid of the bat wings 😅

W2/D1 Back & Biceps

You can’t, it was just less preferable for me haha I will enjoy more as I get stronger.

W3 Legs

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