Name: Playbook - Tianna Cook - W3/D4 - Thursday - Leg 2
Uploaded: 2023-06-12T16:26:43.309Z
Duration: 45 min
Description: W3/D4 - Thursday - Leg 2

Marlene

My hands hurt from the way heavier weight 🥵

Jacqueline

Joanna

Omg the Bulgarians…I was dying and I’m so red and super sweaty. I’m going to feel this tomorrow for sure 😩

Killed it with todays lower body felt so good!!

Lupe

Nothing beats a good leg day! Can’t wait to cry the way up and down my stairs 🫠

Lesley Webb

4 sets x 12 reps

Activation warmup - standing lateral steps - 3 sets x 30 seconds
- Single leg RDL
- Front lunge to back lunge
- Side step lunge
- Kneeling banded hip thrust
- Banded weight RDL
- Bulgarian to jump lunge
- 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

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

Lateral lunge in place

- Get into a table top position
- Elevate one leg
- Perform hip thrusts with the one leg

Single leg table top hip thrust

- Place the end of the band around a stationary object at waist level
- Step into the band and put it around your waist
- While holding dumbbells in each hand perform Romanian Deadlifts

Banded RDL

- Perform Bulgarians with a dumbbell in each hand
- Drop the weights and then continue with explosive jumping Bulgarians

Bulgarians to jumps

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

Sumo_squat narrow to wide

W3/D4 - Thursday - Leg 2

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 😭

W2/D2 - Tuesday - AB 1

Great work out one of my favorites 🙌💪👍

W2/D3 - Wednesday - Full Body

W2/D4 - Thursday - Leg 2

W2/D5 - Friday - AB 2

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 💪👍

W3/D1 - Monday - Leg 1

W3/D2 - Tuesday - AB 1

I’m on week 7 and I’m killing it 2nd time around

W3/D3 - Wednesday - Full Body

The last work out the butterfly sit up was tough for me 😭

W3/D5 - Friday - AB 2

Great workout and great way to start my week 💪

I almost couldn’t make it through the last 2 workouts. So excited i made it to week 4🙌🏽

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.

W4/D2 - Tuesday - AB 1

Jack Jumps were a little tough for me but overall great work out 💪

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

W4/D4 - Thursday - Leg 2

Great work out and completed my Beast Mom 🙌💪

W3/D4 - Thursday - Leg 2

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