Name: Playbook - Christina Stephenson - W1/D1 Feb20 — Glutes, Hamstrings, Quads
Uploaded: 2024-01-16T21:30:32.504Z
Duration: 60 min
Description: W1/D1 Feb20 — Glutes, Hamstrings, Quads

I think I worked the hardest yet! 💪🏼👍🏼

Sheryl

Happy Monday!

Welcome to the first day of this new split! Over the next 6 weeks we will be building on a few foundational lifts.

I would encourage you to keep track of your weights in the first few lifts (if not all the lifts) as we will revisit some of these exercises over the next few weeks and work to increase the weights!

Click “Start Now” to get into this leg day.

Rep Range: 8-10R
Modifications: wide stance smith machine or goblet box squats 

Cues:
— start with a wider stance (outside hip width or work to figure out one that is comfortable for you) and point the toes out
— take a deep core breath as you squat down, and ensure your knees drive out and stay in line with where your toes are pointed
— keeping core engaged, tap or sit on the box for a split second and push your feet into the ground to stand back up 
— squat to a box that is set up at knee height or just below so your squat is just at or just below parallel

Wide Stance Barbell Box Squats

Rep Range: 8-10R per side
Modifications: dumbbell reverse lunges 

Cues:
— keep most of your weight on your front foot and push through your front foot to stand back up
— complete all reps on one side before switching to the other side

Barbell Reverse Lunges

Rep Range: 10-12R
Modifications: one dumbbell RDL

Dumbbell Romanian Deadlifts

Rep Range: 8-10R per side
Modifications double leg hip thrust 

Cues:
— start with a double leg hip thrust setup (upper back on a bench with shoulder blades as your shelf) 
— keep one foot planted, place other leg slightly further away
— keep most of your weight on the firmly planted foot throughout the hip thrust motion and ensure engagement of the glutes by pushing through planted foot to bring hips up 
— ensure planted foot shin is vertical (if your planted heel is closer to your glutes you might feel the quads activate instead of your glutes/hamstrings)

B Stance Single Leg Hip Thurst

Compound Set

Rep Range: 15R
Modifications: prone dumbbell hamstring curl, seated machine hamstring curl, hamstring glute bridges

Prone Hamstring Curl

Rep Range: 10-12R
Modifications: hamstring walkouts

Swiss Ball Hamstring Curls

Rep Range: 6-8R per side
Modifications: no weight, lower height box 

Cues:
— keep bodyweight on top leg and drive through top keep to stand up
— try to not push off your back leg (top leg should be doing all the work

Weighted Step Ups

Triset

Rep Range: 6-8R per side
Modifications: no weight

Stationary Lateral Lunges

Rep Range: 15R per side
Modifications: use a small band around ankles, side plank clamshells

Bandslides

Rep Range: 1 minute steady reps
Modifications: don’t elevate heels

Heel Elevated Glute Bridges

Finisher

W1/D1 Feb20 — Glutes, Hamstrings, Quads

Great burn today! My lats are gonna be on fire tomorrow 🔥

Jordana

W1/D2 Feb21 — Back, Biceps

Loved this upper body workout! I’m going up in my weights for upper body for the first time on most exercises!

Larysa

W1/D3 Feb22 — Chest, Shoulders, Triceps

W1/D4 Feb23 — Quads, Calves, Glutes

W1/D5 Feb24 — Back, Chest, Core

W1/D6 Feb25 — Full Body

Loved this workout! Used one of the modifications and it worked really well.

W2/D1 Feb27 — Glutes, Hamstrings, Quads

W2/D2 Feb28 — Back, Biceps

W2/D3 Mar1 — Chest, Shoulders, Triceps

W2/D4 Mar2 — Quads, Calves, Glutes

Love that last final push! 👍🏼💪🏼

W2/D5 Mar3 — Back, Chest, Core

That was a good one! 💪🏼😊👌🏼

W2/D6 Mar4 — Full Body

W3/D1 Mar6 — Glutes, Hamstrings, Quads

W3/D2 Mar7 — Back, Biceps

W3/D3 Mar8 — Shoulders, Chest, Triceps

W3/D4 Mar9 — Quads, Calves, Glutes

W3/D5 Mar10 — Back, Chest, Shoulders

Loved this one! I was feeling sluggish when I got to the gym but this workout was very engaging and helped me get into the zone.

W3/D6 Mar11 — Full Body

W4/D1 Mar13 — Glutes, Hamstrings, Quads

Let’s get after those pull-ups! 💪🏼

W4/D2 Mar14 — Back, Biceps

W4/D3 Mar15 — Chest, Shoulders, Triceps

W4/D4 Mar16 — Quads, Calves, Glutes

W4/D5 Mar17 — Back, Chest, Shoulders

W4/D6 Mar18 — Full Body

W5/D1 Mar20 — Glutes, Hamstrings, Quads

Whew! Combined two days worth (because missed yesterday) but did half the sets! What a sweat!

W5/D2 Mar21 — Back, Biceps

W5/D3 Mar22 — Chest, Shoulders, Triceps

W5/D4 Mar23 — Quads, Calves, Glutes

W5/D5 Mar24 — Back, Chest, Shoulders

W5/D6 Mar25 — Full Body

W6/D1 Mar27 — Glutes, Hamstrings, Quads

W6/D2 Mar28 — Back, Biceps

W6/D3 Mar29 — Chest, Shoulders, Triceps

Another one in the books! 👌🏼💪🏼

W6/D4 Mar30 — Quads, Calves, Glutes

Hello shoulders, great way to end the week!

W6/D5 Mar31 — Back, Chest, Shoulders

What a great sweat! Was feeling lethargic and now I’m ready for the rest of the day.

W1/D1 Feb20 — Glutes, Hamstrings, Quads

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