Name: Playbook - Tianna Cook - W1/D1 - Monday - Leg 1
Uploaded: 2023-06-12T16:26:43.247Z
Duration: 45 min
Description: W1/D1 - Monday - Leg 1

Thanks Tianna I really appreciate this workout coming from a first time mom! Trying to get my body back!

Sammantha

Great work out & great way to start the week ✅💪

Marlene

Great way to start the week I got a great sweat in 😅💪

Feeling the burn and it burns so good! I am currently 7months post partum and did the workout while my baby was napping. I took it slow and focused on my breathing and my form. I really appreciate the fact that I don’t need crazy equipment either.

Marichris

I went to the gym and used weights on all of this and OMG 🔥🔥 I know I’ll need ibuprofen after this 🤣❤️

Coralis

First workout back from postpartum and I’m dying but in a good way 🫶🏽

Heaven

Mandi

First time using this but accommodated move would be helpful 
I apologize if that’s somewhere else in app

Christina

Forgot to post this yesterday but yesterdays leg day was 🔥🔥

Lupe

Round 2!!! Starting all over and going harder ✊🏽

Jacqueline

Starting over with increased weight. The elevated rdl_lunge with heavier weight omg 💀

Marie

6 month postpartum and my first day of Beast Mom and my legs are done! Definitely needed this motivation to bounce back.

Andrea

I decided to try the program. First day and WOW!! I can’t walk, and I’m sweating so much. I am definitely sticking to this program. Thank you so much Tianna for this opportunity it’s truly amazing!!

Arely

Joanna

Shannon

This workout kicked my buttt ! But in a good way ! 🥵

Tyler

Holly shit girl!! I’m dying over here 😩 good workout 🙌

Aide

Marifer

GworlI I gotta fuckn throw up ,but this is so worth it!!!!

Jailene

You’re so dang good at what you do! This kicked my ass!

Erin

Senia

Great workout. I’m dying inside. But it was amazing

Casandra

Needed to break a weight training plateau, these quickly proved its going to be what I needed!

claudia

This workout kicked my butt literally!!! Completely loving it

Jasmine

That last leg workout should be called the leg killer 😂💣

Aimee

My legs are shaking right now! Tianna your workouts are killer! 
Never sweat so much, I can’t wait to keep going!

Migelanne

Super good! Never sweated so much during a workout! This is my first time working out, postpartum 3 months 💪🏼!
My legs are literally noodles. Honestly don’t know how I’m walking up and down my stairs the rest of the week 😭

Lesley Webb

Not gonna lie it was a struggle, but I felt the burn. It was a good burn feeling good after the workout.

Geny

3 sets x 12 reps

Activation Warmup - Seated Lateral Banded Step - 2 sets x 30 seconds
- Elevated RDL/lunge
- Table top hip thrust/abductor
- Seated abductor
- Donkey kick
- Sumo squat kick
- Squat walk
- Sumo curtsy

- With a band around your legs above the knee 
- Step from side to side in a low position

Seated lateral banded steps

- Get into a stagger stance with your rear foot elevated on a low step
- Hold a single dumbbell in your hand near your front leg
- Alternate between RDL's and lunges

Elevated  rdl_lunge

- Get into a table top position
- Elevate one leg
- Perform hip thrusts with the one leg

Single leg table top hip thrust

- Sit on the edge of a bench with band around your legs above the knee
- Spread your knees apart from each other adding tension to the band

Seated banded hip abductors

- Start on your elbows and knees with a band around your leg and opposite foot
- Kick your leg up and back adding tension to the band

Banded donkey

- Perform a sumo squat with a single dumbbell 
- As you stand up out of the squat alternate lifting and kicking a leg up to the side

Sumo to kicks

- Stand hold a weight at each shoulder 
- Lower into a squat and walk forward in the low position

Squat walks

W1/D1 - Monday - Leg 1

Great ab workout one of my favorites 💪✅

W1/D2 - Tuesday - AB 1

W1/D3 - Wednesday - Full Body

W1/D4 - Thursday - Leg 2

W1/D5 - Friday - AB 2

W2/D1 - Monday - Leg 1

W2/D2 - Tuesday - AB 1

W2/D3 - Wednesday - Full Body

W2/D4 - Thursday - Leg 2

W2/D5 - Friday - AB 2

Great way to start my week and great 😓

Last week was not consistent with my work outs starting the week again 💪

W3/D1 - Monday - Leg 1

W3/D2 - Tuesday - AB 1

W3/D3 - Wednesday - Full Body

W3/D4 - Thursday - Leg 2

W3/D5 - Friday - AB 2

W4/D1 - Monday - Leg 1

W4/D2 - Tuesday - AB 1

Jack Jumps were a little tough for me but overall great work out 💪

W4/D3 - Wednesday - Full Body

W4/D4 - Thursday - Leg 2

Great work out and completed my Beast Mom 🙌💪

W1/D1 - Monday - Leg 1

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