Name: Playbook - Alina Astilean - Day 1: Legs
Uploaded: 2021-07-23T01:45:31.637Z
Duration: 90 min
Description: Day 1: Legs

4 x 

Back Squats (try to increase weight as you decrease reps)

Set 1: 12 to 15 reps
Set 2: 8 to 10 reps
Set 3: 6 to 8 reps 
Set 4: 4 to 5 reps 

Circuit 1: 3 x 

Smith Machine Curtsy Lunges x 10 to 12
Deficit DB DLs x 10 to 12
Resistance Band KB Swings x 20

Circuit 2: x 3

Leg Extensions (to failure) with 3 second pause at the top of the rep (do as many reps as possible maintaining the tempo)
Box Jumps x 10

AMRAP10

Barbell Deadlifts x 10
Dual DB Reverse Lunges x 16 (alternating sides)
Assault Bike x 10 calories

-start standing, feet wider then shoulder width apart, with a firm grip on the bar 
-drop to or below parallel, driving your knees out and keeping core engaged 
-keep chest up and gaze forward

Back Squats

-start with one foot forward and one back in a “curtsy” position 
-keep the toes on your front foot turned slightly out in the same direction (ie. Right foot forward, turn toes to the right)
-bend your back knee to get all the way down to the ground, making contact 
-ensure that you are not leaning forward or that your front knee is not going forward over your front ankle
-drive through the heel of your foot as you come up

Smith Machine Curtsy Lunges

-start by standing on a small elevated platform or a plate 
-keeping DBs by your side, hinge at the hips and start to descend down towards your feet
-keep knees slightly bent, gaze forward and down, shoulders retracted and lats engaged 
-once you are at the bottom, squeeze your glutes and drive your hips back forward 
-start with lightweight and ensure you are comfortable with technique before scaling up

Deficit DB Deadlifts

- start by tying a band directly in the middle of your KB handle 
-set it on the ground and place one foot on either side 
-pick up the KB, making sure you have tension in the band 
-start hinging at the hips, and drive your glutes forward as the KB rises up
-because the band adds a lot more resistance, you will need to be much more aggressive with the drive forward to get the KB all the way up
-start with a light band to ensure you feel comfortable with the movement

Resistance Band KB Swings

Circuit 1

-sit up straight on the leg extension machine 
-imagine you have a seat belt pulling your waist into the seat
-adjust the pad so it sits just above your feet, which should be pointing forward
-hold the side bars
-ensure that you are using your quads to power the movement, rather than kicking up with your feet 
-extend your legs straight out in front of you 
-slowly lower them back to the starting position
-hold for 3 sec at the top of the rep, squeezing your quads tight

Leg Extensions with 3 sec pause at the top

-stand in front of the box with your feet shoulder-width apart
-bend into a quarter squat and swing your arms back, then swing them forward and explode up off the ground
-land on the box as softly as possible
-aim to mimic your take-off position on landing – feet flat and knees slightly bent (don’t let them collapse inwards)
-step down one leg at a time

Box Jump

Circuit 2

AMRAP stands for as many rounds as possible.  For this AMRAP, you will do as many rounds as possible of the circuit below within 10 minutes.  I encourage you to pick weights that are challenging, but will also allow you to keep moving.  Always go at your own pace and do the best you can.  

Workouts like this are usually good testers to repeat a few weeks down the line and gauge how your conditioning has improved, so bookmark this and aim to redo it at some point down 4 to 6 weeks out.

Notes 

*If you are blowing through this for the full 10 minutes, chances are your weights are not challenging enough. 

*if you do not have an assault bike available, use a rower or treadmill instead

*you can rack your DBs in front rack position for the reverse lunges, instead of suit case style, if preferred

-begin with feet shoulder width apart with the barbell just above your shoelaces 
-push the hips back into a hinge position
-as the hips drive back begin to bend the knees going down into the starting position
-hands on the bar, take a deep breath in, brace the abdominals and engage the lats
-press through the floor as if you are trying to leg press the floor away and begin to stand
- squeeze the glutes at the top and ensure knees are locked out 
-hinge the hips back and lower the barbell back to the starting position

Barbell Deadlift

-begin in a standing position, feet shoulder width apart with dumbbells in hand at side
-take a large step backward with one foot
-lower your hips so that your (front leg) becomes parallel to the floor with the knee positioned directly over your ankle
-return to standing by pressing your your heel into the floor and bringing your leg forward to complete one rep.
-continue to alternate legs with each rep

DB Reverse Lunge

-set to comfortable height
-sit down and pedal through your feet, while simultaneously pushing and pulling the handles with your upper body 
-pay attention to watts or RPM's as a gauge of intensity

Day 1: Legs

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