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

Marlene

Great way to start my week and great 😓

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

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

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/D4 - Thursday - Leg 2

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

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 🙌💪

W3/D1 - Monday - Leg 1

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