Name: Playbook - Tianna Cook - W2/D1 - Monday - Leg 1
Uploaded: 2023-06-12T16:26:43.273Z
Duration: 45 min
Description: W2/D1 - Monday - Leg 1

Marlene

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

Coralis

That last set of squat calf raises killed me 😩

Lupe

Jacqueline

Joanna

Started Week 2 with a bomb ass leg workout felt soo good 🙌

Make sure you’re feeling the burn or else you not doing it right 🔥

Marifer

If you don’t feel the burn then you did not go hard enough. Trust me though you’ll feel the burn 🔥

Lesley Webb

Victoria

2 sets x 12 reps

Activation warmup - 3 point tap - 3 sets x 30 seconds
- B stance RDL
- Froggers
- Fire hydrant
- Up and over donkey kick
- Step ups
- Double reverse lunge
- Sumo squat/calf raise

- With a band around your legs at the ankle tap one leg out in three different directions with multiple reps at each position
- Side
- Back diagonally
- Back

3 point toe taps

- Stand in a staggered stance holding a dumbbell on the side of the leg out front. 
- Hinge at the waist performing and RDL
- Unhinge standing erect.

B-stance RDL

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

Froggers

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Perform band ed donkey kicks alternating your leg up and over your other foot and out to the side

Up and over donkeys

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step up

- Stand holding a dumbbell in each hand
- Step back into a shallow reverse lunge
- Transition your foot back into a full reverse lunge

Reverse double lunge

- Alternate sumo squat s from regular to one on your toes

Sumo squat_to calf raise

W2/D1 - Monday - Leg 1

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

Sammantha

W1/D1 - Monday - Leg 1

W1/D2 - Tuesday - AB 1

W1/D3 - Wednesday - Full Body

W1/D4 - Thursday - Leg 2

W1/D5 - Friday - AB 2

W2/D2 - Tuesday - AB 1

W2/D3 - Wednesday - Full Body

W2/D4 - Thursday - Leg 2

W2/D5 - Friday - AB 2

Great workout got my sweat in 💪😅✅

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

W4/D3 - Wednesday - Full Body

W4/D4 - Thursday - Leg 2

Great work out and completed my Beast Mom 🙌💪

W2/D1 - Monday - Leg 1

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