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

Marlene

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🙌🏽

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

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

Great way to start my week and great 😓

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

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/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 🙌💪

W4/D1 - Monday - Leg 1

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