Name: Playbook - Branden Hayward - W3/D3 Hypertrophy: Legs, Core
Uploaded: 2024-02-18T23:44:43.575Z
Duration: 60 min
Description: W3/D3 Hypertrophy: Legs, Core

Requires proper gym
-cables 
-strength machines
-ability to make barbells for barbell hip thrust 
-boxes/platforms 
-dumbbells 
-treadmill

- BAND NOT NECESSARY. if you have a band, Place band around your lower thighs 
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
- perform for time or reps in one direction, then switch directions

Lateral band walk (ankles)

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Muscle Butt Step-ups

- Keep your core tight 
- Arms straight holding light dumbbell 
- rotate torso from one side to the other

Dumbbell oblique twists

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Start in a side plank hold, bent at elbow
- Switch sides halfway through time assignment 
- to progress: Raise and hold your upper leg up, as demo’d here
- to regress: drop hips down to floor if necessary

Side plank w/ optional leg raise

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side. Rep count recommendation is listed *per side*. 
- dumbbells are optional

Bodyweight or DB Single Leg Deadlift

- From half kneeling position next to cable machine, hold rope in both hands as demo’d
- take deep inhale 
- perform a long controlled exhale making a “sss” sound (I left sound on so you can hear my client doing this)
- by time you’ve run out of breath, arms should be all the way down by the down-leg side (no sooner, no later. OK to take a few warm up reps to get hang of it.)
- return slowly with inhale
- if necessary, take normal breath out and in, in between reps 
- reps listed are per side 
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Half kneeling wood chopper

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

-use a powered down treadmill 
-hold handrails + brace core 
-step one foot after another repeatedly, using focus to drive tread back through lower body strength 
-develops calves and elevates heart rate
-time listed is total time

“Dead treadmill” calf walk

W3/D3 Hypertrophy: Legs, Core

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