Name: Playbook - Wioletta Pawluk - W1/D3 Legs/Abs
Uploaded: 2021-07-19T17:52:10.771Z
Duration: 45 min
Description: W1/D3 Legs/Abs

Is my second workout today . Omg my legs are shaking 😩❤️

Dorota

Superset 1
- Leg extension 
- Lying leg curl 
Superset 2 
- Back squat
- Weighted goblet squat 
Superset 3 
- Walking lunges with a pulse 
- Banded crab walk with a jump
Superset 4
- Leg press wide stance
- Leg press narrow stance 
Superset 4
- Leg raises
- Flutter kicks
- Alt leg raise with the clap

Start with your comfortable weight then increase weight every set.

Leg Extension

-Get into a lying hamstring curl machine and adjust it to fit you
-Curl your legs activating the hamstrings
-Lower the weight to the starting position
-Repeat

Lying Leg Curls

Superset 1

-Start with a bar across your upper back and traps (not your neck)
-Lower yourself down into a squat
-Stand back up to extension
-Repeat

Back Squats

-Stand with your heels elevated on a plate and a weight in your hands in the goblet position
-Lower into the bottom of a squat
-Stand back up to the starting position
-Repeat

Weighted goblet squat

Superset 2

-Perform waking lunges with a partial pulse in each rep
-Perform for desired distance or reps

Walking Lunges with pulses

-Start by jumping into the air with a band around your legs above the knees
-Land safely and lower into a partial squat position
-Take two lateral steps (crab walk)
-Repeat sequence and step back to the starting position

Banded crab walk with jump

Superset 3

- 1st set start with the light/comfortable weight 
-After each set add 5% of the weight 
-The last set should be your max weight (challenge yourself)

-Get into a leg press machine
-Release the weight and move it through a full range of motion with a wide stance
-Repeat

Leg press wide stance

-Get into a leg press machine
-Release weight and press through a full range of motion with a narrow stance
-Repeat

Leg press narrow stance

Superset 4

-Lay flat on the ground with your hands at your sides for stability 
-Raise your legs up together until the bottom of your feet are up
-Lower to starting position and repeat

Leg raise

-Lay on your back with your hands on there floor for stability
-Kick one leg up and then the other opposite of each outer
-Repeat

Flutter kicks

-Lay on your back
-Lift one leg up bent to 90 degrees as your crunch up and clap around the lifted leg
-Lower the leg back to the starting position

*work both sides

Alt Leg Raise With Clap

Superset 5

W1/D3 Legs/Abs

Loved it! Got me sweating and shaking 😂

Jojo

Kicked my butt! Feel great amd very proud of myself. Had to modify Diamond pushup because of shoulder.

Davina Staff

W1/D1 Chest/Bicep

Dulce

Challenging I love you app the upper body section is what I need since I’m limited to do legs workouts 😊

W1/D3 Legs/Abs

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