Name: Playbook - Tianna Cook - W1/D4 - Thursday - Leg 2
Uploaded: 2023-01-04T01:10:33.849Z
Duration: 45 min
Description: W1/D4 - Thursday - Leg 2

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

Mandi

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

Christina

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

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!

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/D4 - Thursday - Leg 2

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