Name: Playbook - Tianna Cook - W1/D4 - Thursday - Leg 2
Uploaded: 2023-06-12T16:26:43.265Z
Duration: 45 min
Description: W1/D4 - Thursday - Leg 2

Marlene

Marichris

Coralis

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

Jacqueline

Marie

Lupe

I had to wait to do todays workout because I was so sore. But leg day was a killer and I’m feeling like a baby deer lol

Joanna

Ashley

Tyler

Legs might be my new favorite workout ! I feel the burn 🥵

Marifer

Aimee

Superb! Fight through the pain, fight through the pain! No one can get the results for me! Keep pushing! 🤌🏼

*Words I say to myself with every workout!*

Lesley Webb

Send help, i can’t get off the floor 😩😂

Victoria

Senaida

3 sets x 12 reps

Activation warmup - standing lateral steps - 2 sets x 30  seconds
- Single leg RDL
- Elevated deadlift/squat
- Lateral lunges in place
- Hip thrust
- RDL
- Bulgarian
- Narrow to wide squat

- Stand with a band around your legs at the ankles
- Stay upright stepping laterally to one direction and then back

Banded tall lateral steps

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

- Stand on tow boxes performing a stiff leg deadlift then transition into a kb squat .

Elevated deadlift to squat

- Step out into a lateral lunge and back to center while remaining stationary .

Lateral lunge in place

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Narrow hip thrusts

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarians

- Perform banded sumo back squats while alternating your toes from straight to out every other rep

Sumo_squat narrow to wide

W1/D4 - Thursday - Leg 2

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 ✅💪

W1/D1 - Monday - Leg 1

Great ab workout one of my favorites 💪✅

W1/D2 - Tuesday - AB 1

W1/D3 - Wednesday - Full Body

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/D4 - Thursday - Leg 2

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