Name: Playbook - Sweat Rewards - W4/D1 Legs
Uploaded: 2023-01-02T02:01:35.126Z
Duration: 60 min
Description: W4/D1 Legs

Chenai

Ruth

*Do banded warm up for two rounds of 10 reps each.

- Barbell back squats 
1 x 5 rep max
3 x 5 at 90% of the 5 rep max
§ NOTE: Work your way up to a 5 rep max with warm up sets at lighter weight. 5 rep max is the heaviest weight you can do for 5 solid reps. After you do one set of your 5 rep max, you will then take 90% of that weight and do 3 more sets of 5 reps at the 90% weight. Biggest thing here is to not cheat yourself. This may take several sets working up your 5 rep max.

Superset:
- Leg extensions 4 Sets of 12 reps (start with light weight and pyramiding up in weight going up to heavy weight on last set)
- Leg Presses 4 Sets of 15 Reps with moderate weight

- Dumbbell Stiff Leg Deadlifts 4 Sets of 6 reps

Superset:
- Weighted Bulgarian squat 3 Sets of 12 reps (Pick a comfortable weight)
- Jumping Bulgarian squat (hamstring curls) 3 Sets of 12 reps

- Sumo Squats 4 Sets of 15 Reps with moderate weight. Push through heels

- Dumbbell Walking Lunges (5 Sets of 5 reps “step left, step right =1 rep”; choose challenging but doable weight that you won’t burn out on. If you do burn out then drop the weight 5-10 lbs each dumbbell).

Superset: 
- Seated hip abduction 3 sets x 30
- Seated adduction 3 sets x 30 hold for 10 seconds after every 10 reps.

• Abs 15 mins
- Front planks, side planks to each side

Do banded warm up for two rounds of 10 reps each
- banded squats
- side steppers
- side step
- semi circle walk forward and back
- glute bridges
- fire hydrant

- Stand with feet shoulder width apart, a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded squats

- Get into a shallow squat position with a band placed just above the knees
- Walk laterally back and forth for desired time or steps

Banded side steppers

- Get into a shallow squat position with a band placed just above the knees
- Walk laterally to the for desired steps
- Walk back the opposite direction for the same number of reps

Banded side step

- Get into a shallow squat position with a band placed just above the knees
- Walk forward using semi circle steps for desired steps

Banded front step semi circle

- Get into a shallow squat position with a band placed just above the knees
- Walk backward using semi circle steps for desired steps

Banded reverse step semi circles

- Lay on the floor with your legs bent, feet flat on the floor and a band just above the knees
- Push through your heels bringing your hips up 
- Squeezing your glutes, hold at full contraction
- Lower back to starting position with control

Banded glute bridges

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your left knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Fire hydrant

Banded Warm Up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat (5RM)

Barbell back squat @90% 5RM

- 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

- Keep you back on the pad
- Push through your foot to raise the platform

Leg presses

Superset

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB stiff leg deadlift

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

DB bulgarian split squat

- Keep your chest up
- Jump landing softly

Jumping bulgarian split squat

- Stand in a wide toed out stance 
- Hold a pair of dumbbells between your legs in front of you
- Sit your hips back and down into a squat, lowering the dumbbells to the ground
- Stand up to full extension, by driving through your heels and extending your legs

DB sumo squat

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

DB walking lunges

Seated hip adduction

Seated Hip abduction

- Start in a high plank position
- Walk your hands down onto the forearms in low plank position
- Walk your hands back up to high plank position
- Repeating for time or reps

High low planks

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Return to starting position
- Complete desired reps then repeat on the opposite side

Side plank crunches

W4/D1 Legs

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

Rebekah

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

Beverly

Shannon

W1/D3  Legs

Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

W4/D1 Legs

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