Name: Playbook - Tianna Cook - W1/D1 - Monday - Leg 1
Uploaded: 2023-01-04T01:10:33.838Z
Duration: 45 min
Description: W1/D1 - Monday - Leg 1

Mandi

Coralis

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

Best abs work out. Hands down!!!! It was challenging but totally worth the cramps lol #mamapouchwhere

W1/D2 - Tuesday - AB 1

Todays full body was bomb needed that! Thanks girl ❤️

W1/D3 - Wednesday - Full Body

Girl why do I absolutely hate Bulgarians lol I can’t use weights for those and I can barely get 10 in 😭

W1/D4 - Thursday - Leg 2

Week 1 done and never felt better 🥰♥️♥️

Why do my arms hurt this time around lol😩

W1/D5 - Friday - AB 2

Starting my week hard 🔥 that last one is always a killer 😅

That last set of squat calf raises killed me 😩

W2/D1 - Monday - Leg 1

Today was just what I needed. Not too bad but still feel great. Had to stop and nurse but still got it done 💪🏽

W2/D2 - Tuesday - AB 1

Gabriela

I skip a few days and I’m catching up 😫

My arms are killin me. Picked up the weight way more than when I first started, and it shows💪🏽

W2/D3 - Wednesday - Full Body

W2/D4 - Thursday - Leg 2

My arms are killing me from yesterdays workout. Took me a bit long to get through todays abs, but I did it!

Took a few days off for a procedure but feels so good to be back!

Victoria

W2/D5 - Friday - AB 2

W3/D1 - Monday - Leg 1

One of my favorite workouts is your abs….only because it’s not as long and I’m not super dead lol

W3/D2 - Tuesday - AB 1

I’m on week 7 and I’m killing it 2nd time around

Just what I needed today. Really had to push myself to get it done. Thanks Tianna

W3/D3 - Wednesday - Full Body

My hands hurt from the way heavier weight 🥵

Omg the Bulgarians…I was dying and I’m so red and super sweaty. I’m going to feel this tomorrow for sure 😩

W3/D4 - Thursday - Leg 2

Last ab workout was tough!! Crushed it today 🙌

W3/D5 - Friday - AB 2

I almost couldn’t make it through the last 2 workouts. So excited i made it to week 4🙌🏽

Starting week 4 just right lower body was 🙌 front to reverse lunges killed me thanks girl❤️

Since starting this .. let me tell you I feel GREAT! Thanks Tianna 💪🏼

W4/D1 - Monday - Leg 1

My abs are not as strong as I’d like them but I’m def better than when I started.

So happy I’m almost done and I made it through.

W4/D2 - Tuesday - AB 1

I was not feeling it today but i pushed through. Thank goodness for Bang Energy lol but I got weak at the end there 🥵

W4/D3 - Wednesday - Full Body

I went too hard and couldn’t do the last workout omg lol but I’ll try and do it later tonight

I honestly thought i was going to puke! Killer! 🔥🍑

W4/D4 - Thursday - Leg 2

Finished week 4 can’t wait to start all over and challenge my self with heavier weights 🙌

W1/D1 - Monday - Leg 1

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