Name: Playbook - Baylee Pinon - W1/D3 Legs
Uploaded: 2024-03-29T15:08:22.240Z
Duration: 60 min
Description: W1/D3 Legs

Heather

Paula

Lauren

Another great workout! The time it takes to complete all of this weeks workouts so far has been great and easy to fit in my schedule!

Natalie

Just what I needed today! So much easier to work out with a roadmap in front of me!!👏👏👏

Jodi Schweitzer

HAMSTRINGS & GLUTES:

1: Kickbacks 
2: Barbell Romanian Deadlifts 

Superset:
3A: Step Ups
3B: Single Leg DB Good Mornings 

Superset:
4A: DB Sumo Squats
4B: Stability Ball Hamstring Curls

5: Single Leg Hip Thrust 
6: Calf Raises

- Attach an ankle strap to a cable machine, then loop it around ankle
- Squeeze your glute to activate the muscle, then lift leg attached to the machine back behind body with control.
- Pause at the top of the movement, then lower back to the starting position slow and with control
- Complete desired reps then repeat on the opposite side

Cable Kickbacks

- Stand tall, holding the barbell in front of your body
- Slowly lower the bar with a slight bend in your knees, hinging 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 glutes and hamstrings to power back to standing

Barbell RDL

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place one foot up onto the box and push through your heel to stand u
- Bring the other leg up behind you
- Step down with control and repeat
- Complete desired reps then repeat on the opposite side

DB Step Ups

- Hold a dumbbell in one hand and use the other for support
-  Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lower the dumbbell toward the floor and lift back up engaging your glute and hamstring
- Complete desired reps then repeat on the opposite side

Braced DB Good Morning

Superset

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB Sumo Squat

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Hamstring Curls

- Seated on the floor, place your upper back on the bench
- Raise one leg off the ground
- Push through your grounded heel, raising your hips 
- Pause at full contraction and squeeze your glute
- Lower back down with control
- Complete desired reps then repeat on the opposite side

Single Leg Hip Thrust

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight Calf Raises

W1/D3 Legs

Joyce Castro

Cheyenne

Selma

W1/D1 Legs

Sandy

Super challenging. Maybe too much for a starter 😂

Jordan Matthews

W1/D2 Upper Body

W1/D4 HIIT & Core

Taylor

Nicely balanced, challenging program... good starter after a break from training. A bit more clarity in rep-set scheme would be helpful (fx. what does 20 on a single leg exercise mean).

Grete

W2/D1 Legs

W2/D2 Upper Body

W2/D3 Legs

Harddd still for me still did everything but cut down on the reps. I’ll get to the full amount eventually!

W2/D4 HIIT & Core

Obvious I’ve been away from the gym way too long. Way to put this out there so I didn’t give up!! Felt great!

W3/D1 Legs

W3/D2 Upper Body

W3/D3 Legs

Hard for me but I do the best I can and eventually I will be able to do it all plus some! Feeling stronger every workout.

W1/D3 Legs

Community

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