Name: Playbook - Tianna Cook - W4/D1 - Monday - Leg 1
Uploaded: 2023-06-12T16:26:43.318Z
Duration: 45 min
Description: W4/D1 - Monday - Leg 1

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

Jacqueline

Starting week 4 just right lower body was 🙌 front to reverse lunges killed me thanks girl❤️

Lupe

Since starting this .. let me tell you I feel GREAT! Thanks Tianna 💪🏼

Victoria

Starting to notice the difference in the strength I’ve built! 🥹🙏🏼

Lesley Webb

4 sets x 15 reps 

Activation warmup - 3 point tap - 3 sets x 30 seconds B stance
- RDL
- Elevated frogger
- Lying leg leg lift
- Up and over donkey kick
- Seated single leg step up
- Front lunge to back 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

- 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

- Perform Frogger's with your feet elevated on a box or low step.

Elevated froggers

- Lay on your side with your upper body elevated by your elbow 
- Place a weight on your upper leg and raise it into the air

Lying leg lift

- Hold a dumbbell in the goblet position
- Stand up off a bench using only one leg
- Sit back down using the same leg

Single leg stand up

- Stand holding a dumbbell in each hand
-Step forward into a lunge, then as you step back take the same leg into a reverse lunge.

Front to reverse lunge

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

Sumo squat_to calf raise

W4/D1 - Monday - Leg 1

I went to the gym and used weights on all of this and OMG 🔥🔥 I know I’ll need ibuprofen after this 🤣❤️

Coralis

First workout back from postpartum and I’m dying but in a good way 🫶🏽

Heaven

Mandi

W1/D1 - Monday - Leg 1

Ending with scissors was killer but easier than leg day!

Best abs work out. Hands down!!!! It was challenging but totally worth the cramps lol #mamapouchwhere

Joanna

W1/D2 - Tuesday - AB 1

W1/D3 - Wednesday - Full Body

Girl why do I absolutely hate Bulgarians lol I can’t use weights for those and I can barely get 10 in 😭

Marie

W1/D4 - Thursday - Leg 2

So hard after 8 weeks pp but we got through it slowly

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 😫

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 🙌

Marifer

W3/D5 - Friday - AB 2

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 🙌

W4/D1 - Monday - Leg 1

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