Name: Playbook - Sophia Panella - Week 1 Day 1: Full Lower Body
Uploaded: 2025-03-07T18:13:40.595Z
Duration: 45 min
Description: Week 1 Day 1: Full Lower Body

Maria

Steph

You know it was good when you are having trouble walking out of the gym! 🥵

Lauren

This was the perfect first work out! Challenging, but loves that made me comfortable just getting back to the gym.

Anna

Cassie

First day back in the gym after a while and my legs are jello!!!

Abbey

I’m gonna be honest… my legs are jello and I was unable to finish the full workout. But it was such a good burn and I showed up for myself!

Great workout! Ending on a superset was such a good burn!

Autumn

First leg day in a while and my legs are shaking!!!

Jasmine

SOPH! Needed some more motivation and this workout left my legs burning but great!

Olivia

First workout on this app! Can barely walk out of the gym😅

Carli

Bethann

Total killer!!! First workout on this app!

Presley GIBSON

Briana

My legs and glutes are going to be sooo sore 😅💪🏼🫶🏼

Holly

Amazing workout! I won’t be able to walk tomorrow 🙃

Makayla

An amazing workout!!! this app is totally giving me the confidence to workout in the gym :)

Melissa

Brandy

I hurt already 😂👏🏼👏🏼👏🏼

Katie

loved it! having this interactive program walk me through the workout completely erased my gym anxiety!!!

Lexi

Emma

The first time I’ve ever enjoyed working out! I loved being able to follow you through the workout, I didn’t have to stress about what to do next.

Courtney

First workout and I am SOLD!!! Thank you for making this so accessible!

Tori

My legs are shaking! Loved the super sets

Katelyn

I LOVE these workouts! I’ve always followed Sophia and love her content so I’m so excited to have joined the app. They are challenging yet doable and so easy to navigate progress throughout. Highly recommend!

Grayson

Marissa Holguin

Have been in a workout slump for the past few weeks and this was my first workout in a while and it was amazing 🙌🏼

Stephanie Scaia

Rough!! Getting back into lifting after 6-8 months of mostly cardio/boxing classes. Been in a rut the last couple weeks because my boxing gym closed down. Figured I’ll get back into strength these last couple months of the year and build some strength back!

Ugh I haven’t followed a program in so long and it felt goooood to do something that I didn’t have to think about making. Killer workout🫶🏼

Caitlyn

My first workout using the app and I am already in love!

Nicole

Legs are literally SHAKING! (In the best way)

Julia

It’s been a while since I’ve hit the gym. This was pure therapy. My legs are jello and I couldn’t be happier.

Annissa Hammitt

Desiree

First day back working out in awhile and I think this was a good start!

kaitlyn

Consider my legs dead, loved it though!! Feel great

Mackynzie

Francesca

Kailyn Greenhagen

First day back in MONTHS !!!! I can feel the leggies and bootie growing already !!! Amazing !!

Alyssa

Abby

My legs are shaking!!! great start to get back into lifting after a few months off

Maddie

Samantha

Kelsey

Great!! First day back strength training in probably around 3 months. Just been boxing in that time and this felt so good! Just what I needed!!

Tennille Stanfield

Best damn burn!! Leg extension almost took me out but in the best way

Taylor

Michaela Breen

- Keeping your back flat against the pad
-Toes shoulder width apart and placed in the middle of the leg press
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-Increase weight each set

Leg press (quad focused)

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Romanian deadlifts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

Leg Extension Superset

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Adductor + Abductor Superset

Week 1 Day 1: Full Lower Body

I’ve been following you for so long, and your podcast has gotten me through so much. Thank you for your “shameless plug” last week. I’m so thankful I finally got on playbook! It was just the kick-in-the-butt/motivation I needed. I’m really looking forward to joining the community!

Kelsie

Week 1 Day 2: Full Upper Body

Ashley Melle

I am so so sweaty wow!! Can barely walk out of the gym rn 🥵

Week 1 Day 3: Full Body

abbie morrison

Sooo good!! And my legs are still dead from the full body week 1 day 3 too 🥵🥲

Week 2 Day 1: Full Lower Body

Payton

Probably not the best idea to do this before a volleyball game. I am officially useless to my team 😅

Jessica

Shoulders, biceps and back are deaaad. This was such a good upper body day! I really felt the 🔥

Claire Roberts

Week 2 Day 2: Full Upper Body

Hayden

Grace

The 3 day split is exactly what I need for my work schedule. Everyday is super challenging and I love it!

Marissa

Week 2 Day 3: Full Body

Felt strong today! This was just what I needed!

Ryann

Emina

Dude. I’m dead 😵 SOO good. And nice to see how much weight I can add on 👏🏼👏🏼

Week 1 Day 1: Full Lower Body

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