Name: Playbook - Tianna Cook - W3/D1 - Monday - Leg 1
Uploaded: 2023-06-12T16:26:43.294Z
Duration: 45 min
Description: W3/D1 - Monday - Leg 1

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

Marlene

Currently on Spring Break missed 2 workouts 😭 & good workout I shall be feeling it tomorrow 💪

Great work out to start the week 💪👍

Victoria

Joanna

Jacqueline

Still a bit sick but got this workout in todays leg workout was 🔥🔥

Lupe

I feel my legs so much stronger . It’s givnggg 🔥🦵

Marifer

Lesley Webb

4 sets x 12 reps

Activation warmup - seated lateral banded step - 3 sets x 30 seconds
- Walking lunge
- Table top hip thrust to pulse
- Kneeling banded clam
- 2 point donkey kicks
- Sumo squat pulse
- Crab 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

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Walking lunges

- Perform table top hip thrusts 
- After desired reps perform pulses

Table top hip thrust to pulses

- Perform kneeling clams with a band around your legs above the knee

Kneeling band clams

- Perform straight angle donkey kicks with a band around your upper legs

Straight_angle donkey

- Holding a dumbbell at each shoulder 
- Lower into a sumo squat 
- Perform a double pulse 
- Stand back up to full extension

Sumo squat to pulses

- With weights on your shoulders and a band around your legs above the knees
- Lower into a partial squat before walking forward and back in short steps

Crabwalk

- Perform curtsy squats alternating from side to side

Sumo sqaut_curtsy

W3/D1 - Monday - Leg 1

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

W1/D1 - Monday - Leg 1

Ending with scissors was killer but easier than leg day!

Heaven

W1/D2 - Tuesday - AB 1

Great workout and today I felt my abs sore from yesterday 👍

W1/D3 - Wednesday - Full Body

W1/D4 - Thursday - Leg 2

This one was tough but I didn’t quit. If you’re reading this, you got this!

W1/D5 - Friday - AB 2

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

Coralis

W2/D1 - Monday - Leg 1

Accidentally did Wednesday work out yesterday and Today did Tuesday work out and last workout was tough 😭

W3/D1 - Monday - Leg 1

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