Name: Playbook - Baylee Pinon - W5/D3 Legs
Uploaded: 2024-03-29T15:08:22.329Z
Duration: 60 min
Description: W5/D3 Legs

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

W5/D3 Legs

Joyce Castro

Cheyenne

Selma

W1/D1 Legs

Sandy

Super challenging. Maybe too much for a starter 😂

Jordan Matthews

W1/D2 Upper Body

Heather

Paula

Lauren

W1/D3 Legs

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

Jodi Schweitzer

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.

W5/D3 Legs

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