Name: Playbook - Sophie Grace Holmes - W4 / D2 Strength program
Uploaded: 2021-01-18T11:45:37.893Z
Duration: 45 min
Description: W4 / D2 Strength program

WEDNESDAY: LOWER BODY

Workout:
- Step Up
- Front Squat
- Split Squat
- Reverse lunges

- Place your foot on an elevated surface
- Push through your foot bringing your back foot on to the bench
- Come down in a controlled motion
- Repeat on the opposite side

Box step up

- Hold the dumbbell with both hands in front of you
- Bend and the hips and knees coming down until you reach 90 
- Push through your heels engaging your quads and glute to come up
- Keep your chest high throughout the movement

Front squat

- Take one leg back
- Bring your back leg down until both legs are at 90 degrees
- Push through your front leg
- Keep your chest up

Split squat

- Start with a shoulder with stance 
- Step back
- Bring your back knee down until both legs are at 90
- Step through your front foot
engaging your quads and glutes

Reverse lunges

LOWER BODY Circuit

W4 / D2 Strength program

Rachel

Olivia

W1 / D1 Strength program

Katie

Thoroughly enjoyed this workout! Combined it with a core session and it was everything I needed. #NeverRegretAWorkout

Melissa K

W1 / D2 Strength program

Loving the variety and structure of this programme 🙌🏼

Sophie Rose Handley

W1 / D3 Strength program

Wwoooo, feeling the heat! In a good way! 🔥😤😃

Pushed myself to do 5 rounds! So 125 burpees 🤢  Had to dig deep for the motivation but feel great afterwards...always the way!

W1 / D4 Strength program

Hi Sophie I did 500 reps in 45 mins, I would have pushed through but I need to be somewhere however I am starting to feel tired now and moving a lot slower lol, would this be ok or do I need to do again to complete 1000 reps? Rachel

In 45 mins I did 500 reps 10 of each written exercise. I would have carried on but I need to be somewhere and I am now getting tired, would this be ok or would u have to do again?

W1 / D5 Strength program

Rosannah OConnor

W2 / D1 Strength program

Great workout for these evolving 🍗 legs! Worked up an undeniable sweat.

W2 / D2 Strength program

W2 / D3 Strength program

I did 3 rounds instead of 5 🙈 at home, more breathless today really struggled with the breathing and my knees but least I deposited a bit into the bank lol x

3 rounds - 16:49 total time, for own record.

Lovely Saturday morn sweat! Took me 21:57 minutes!!🔥🔥

W2 / D4 Strength program

Went off the 12 week plan to try this and the 15 min abs! Really enjoyed x

EMMA

Just so you’re aware, the overview description didn’t match the workout. It called for 1000 reps of about 10 exercises, whereas the workout within was 3 rounds, 5 exercises. Thank you for all your hard work! A heart-racer workout, nonetheless!

W2 / D5 Strength program

W3 / D1 Strength program

Added an extra round this week - killer leg workout!

W3 / D2 Strength program

Love it the app is the best thing I ever got 🙌 thanks 😊 ❤

Really focused on proper form this week - good back position for rows and putting dumbbell “in my pocket,” rather than a straight up motion. Need to continue to work on this. Added an extra round (4) for this week’s progressive overload.

W3 / D3 Strength program

Great morning sweat and feeling good and energised before work! Record time at 21:27!

W3 / D4 Strength program

1,000 rep workout is a killer! I am drenched in sweat and I didn't think it was ever going to end 🥵 feel great now it's done though 💪🏼always the way 🙌🏼

Wow! 1000 reps! Killer! I absolutely love your workouts! 💪🏾🔥

W3 / D5 Strength program

W4 / D1 Strength program

W4 / D3 Strength program

I wasn't sure whether to do 5 rounds or 3... I did 3 which was still hard! I probably would have pushed myself to 5 if I had more time but it's a great way to start the day 💪🏼

Improving so much on this workout! Last time took me 21:57, today it’s taken me 18:24! Your app is the best💪🏾🔥

W4 / D4 Strength program

1000 reps in 41:57 minutes! What a great workout! 🔥💪🏾

W4 / D2 Strength program

More workouts from Sophie Grace Holmes