Name: Playbook - Sophia Panella - Week 3 Day 1: Full Lower Body
Uploaded: 2025-03-07T18:13:40.685Z
Duration: 45 min
Description: Week 3 Day 1: Full Lower 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 👏🏼👏🏼

Holly

Time to turn it up a notch!! Add weight to your exercises this week - YOU CAN DO IT💪🏼⚡️

- 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 3 Day 1: Full Lower Body

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

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 🥵

This one really kicked my butt! Please no more lunges 😅

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 🥵🥲

Stephanie Scaia

Loving your workouts so far. My legs are killing me today. Love the burn.

Aug2005!

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!

Week 3 Day 1: Full Lower Body

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