Name: Playbook - X2: Omar x Emily - W4/D4: Legs&Core
Uploaded: 2021-01-18T11:49:08.376Z
Duration: 45 min
Description: W4/D4: Legs&Core

This was super intense, but I killed it and I'm proud of myself!!!🏋️‍♀️💪💪💪

Tricia

Seriously hardest yet! 4 rounds of the finisher 🤮

It's late and this was my 2nd workout for the day! Daaaammmnnn!!!

Kierstan Taylor

Pretty much DEAD. Did the cardio workout right before this from yesterday. ❤️💦💪🏼

Blair Taylor

LEGS&CORE

Complete all A set exercises before moving onto B set, etc

What You Need:
➡️ Dumbbell
➡️ Bench
➡️ Leg Press
➡️ Cable
➡️ Barbell
➡️ Sliders
➡️ Hex Bar
➡️ Box

Complete 4 sets of the A movements before moving to B

Squat to a bench or box and tap glutes before coming up.

Tempo would be a count of 3 on the way down, two and up in 1-2 count 

Modification:
➡️ goblet squat to bench

[Barbell] Backloaded Box Squat

Try to use a Decline Press such as the one in the video but can be modified with a horizontal press

[Machine] Leg Press

Complete with a knee drive

Complete 15 on one side then the other

[Cable] Front Loaded Reverse Lunge

Complete 10 total of each movement on one side then switch

[Body Weight] Split Squat into Single Leg DL Combo

Complete 10 with the weight then drop and finish 10 body weight

Modification:
➡️ Dumbbell Loaded

[Hex Bar] Loaded Jump Squats

[Cable] Hip Hinge

Complete 15 one direction and 15 the other

Modification (split up reps pending the space to do 15)

[Body Weight] Knee Drive Lateral Walking Lunges

Modification:
➡️ if you cannot complete
Box jumps complete jump squats

[Body Weight] Box Jump

[Slider] Burpee

[Body Weight] Spider Plank

Go forward and back for the 30 sec (approximately 10 strides forward and back repeating)

[Slider] Dead Walks

Plank on elbows and rotate just far enough side to side to engage obliques

[Body Weight] Plank Hip Rotations

CORE FINISHER

W4/D4: Legs&Core

Vanessa

It was fun and way harder than I thought. Great workout

Erica Ravelo

Carolina

W1/D1: Full Body Unilateral

Rachel Takacs

Great. Feeling good, definitely kept stretching out sore muscles.

Kaila

W1/D2: Push Pull

Fatima Bekkari

Stacey

This was definitely a killer!!! But got it done.. almost died... but I didn’t hahahahaha

Valerie

W1/D3: Cardio

I thought I was in shape... this was killer even with some equipment modifications!

Allyson

W1/D4: Legs & Core

Not sure if it should be cycle through for 20 min or do 10 rounds (so each circuit 3 times)

I added a progression pull up work out. I did it prior the cardio workout.

Kneeling Lat Pull Down
Scapular Pulls 
Pull Up Negative (Work way up to 30sec negative hold) Did 3 secs today. 
Banded Pull Ups 
Inverted Row
All 3 Set 8-10 Reps 

I am very determined to get 5 full body pull ups by the end of this 6 weeks. And drop 10 pounds.

Khalil Blaine

W1/D5: Cardio

Mobility + Cardio = Intelligent Drip. Got it done! Easy peezy!

Kaylyn

W1/D6: Mobility

Great. Really stretched and rolled out sore muscles.

W1/D7: Active Recovery

Christy

W2/D1: Full Body Unilateral

Burpee finisher was too difficult for the level I am currently at. Loved this workout though

W4/D4: Legs&Core

Community

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