Name: Playbook - Sweat Rewards - W4/D5 Legs
Uploaded: 2023-01-02T02:01:35.160Z
Duration: 45 min
Description: W4/D5 Legs

Chenai

Shannon

Ruth

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

Superset
- DB sumo deadlift 4 sets of 12 reps
- Pulsing sumo squats 4 sets of 20 reps

Superset
- Goblet squat 4 Sets of 15 Rep
- Squat and hold 4 Sets of 15 Rep

Triset
- Deficit Bulgarian squat 4 Sets of 15 reps each (Increase weight as you progress in sets; push yourself)
- Banded squat steps 4 Sets of 20 reps
- Single leg RDL 4 Sets of 15 reps each

Triset 
- Walking lunges 4 Sets of 10 Reps each leg
- DB jump squats 4 Sets of 10-12 Reps 
- Frog glute bridge 4 Sets of 20 Reps 

Cardio
- 20 minutes on the treadmill (set the incline to the max; set the pace to a manageable striding pace)

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

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell or dumbbell sumo deadlift

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

Superset

- Hold the dumbbell at chest height, feet shoulder width apart, banded just above the knees
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

Goblet squat

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

- 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

- Start in a standing position with a band placed just above the knees
- Walk laterally, lowering down into a squat each step 
- As you rise step your trailing leg in an repeat for desired steps
- Repeat the opposite direction for the same number of reps

Banded squat steps

Single leg RDL

Triset

- 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

- Hold two weights by your sides 
- Push your hips back as you come down into a squat
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

DB jump squats

- Lying down with the soles of your feet together and knees outward
- Holding a weight at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- 20 minutes on the treadmill (set the incline to the max; set the pace to a manageable striding pace)

Cardio of your choice

W4/D5 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

W1/D3  Legs

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

W4/D5 Legs

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