Name: Playbook - Body By KB - W1/D1 Lower Body
Uploaded: 2023-06-25T20:44:09.498Z
Duration: 60 min
Description: W1/D1 Lower Body

Laura

This is a hypertrophy based program - you will see that the rep schemes are 15,12,10,8 for SOME exercises
-you should be increasing the weight each set 
-treat the first two sets of 15 and 12 reps as warm up sets - slightly challenging weights (RPE 7) 
-treat the set of 10 as a working set - challenging (RPE 8) 
-treat the set of 8 as a failure set - super challenging (RPE 9-10)

Starting with your right side, do all 4 sets starting with b stance hip thrusts straight into single leg hip thrusts - once you complete all 4 sets, move onto your left side

Place one foot flat on the ground 
Place the other foots heel in line with planted foots toes 
Proceed as you would do a regular hip thrust

B Stance Hip Thrust

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Hip Thrust Superset

Attach the ankle strap to the cable 
Stand upright with the non working legs knee slightly bent 
Angle the working legs foot about thirty degrees outward 
Brace your core and kick straight back, pausing at the top for one second 
Repeat

Glute Medius Kickback

Do all sets and reps on one leg first then move onto the next!

Rear Foot Elevated Split Squat (dumbbells)

- 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

W1/D1 Lower Body

W1/D2 Pull (Back, Biceps)

Claire

W1/D3 Shoulders and Triceps

That was super hard, loved it. Need more support with the glutes kickbacks. One of the videos didn’t work and on the glute bridge there was no direction for reps or sets.

W1/D1 Lower Body

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