Name: Playbook - Erin Killeen - W1/D5 LEGS (Full Leg Day)
Uploaded: 2023-04-17T03:50:01.196Z
Duration: 60 min
Description: W1/D5 LEGS (Full Leg Day)

Ellie Voepel

Literally crawling out of the gym😂 but I feel strong!

Kaitlin

Holy crap!! Now that’s an insane leg day 🥵🥵🥵

Tonya

Week 1 done! My legs are on fire after this workout

Darcy

Hard! I don’t what burns worse my glutes or my legs. 🔥

Christie

mack

Meghan

Briauna

Jillian

Julie

Hannah

Steph

Lauren

emily

Abby

What a burn! My legs were shaking and feel like mush right now. What a great workout!

Katherine

Olivia

Lexi

Amazing workout, I have been so impressed so far!!

Cecilia

Riley

Tierra

Felt very powerful throughout this workout!💪🏼

Karina Carretero

Timberlen

Aubrey Hoerr

Kendall Ladd

My whole body is sore after this week, but I’m ready for week 2!

Morgan Lovins

Tesla

Excellent in spite of my injuries. I was able to modify

Erica

Carmen

Mariana

Rebecca

Jessica

Morgan

Jaymee

Maria York

Rylee

Danielle

I don’t have some of the machine so had to alternate! Which was fine, just wish you could put alternative movements on there too ;) thanks!

Bailee

Bree

Let’s just say I’m so glad that I gave myself a recovery self-care day yesterday to prepare myself for this lift

Ashlee

You’re killing me and I’m
Going to have a killer booty

Cassie

Awesome!!! Can’t wait to continue this program :)

Kristine

Tricia OQuinn

Meg DeAngelo

Rachel

i’m on fiiiiiiiya! such a good workout! i pulled a muscle so i wasn’t going 110% but i managed to finish the workout! slowly but surely!

brianna

Lisa

Alyssa

LEGS (Full Leg Day)

- Barbell RDL
- Barbell Reverse Lunge
- Barbell Hip Thrust
- Single Leg Press
- Dumbbell Goblet Squat
- Abduction Machine 
- Cable Single Leg Kickback

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the 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

4 x 12,10,8,6 (increase weight each set)

Barbell RDL

- Start with the barbell on your upper back, standing position with your feet roughly hip width apart, your chest held high, and your back straight
- Step back with one foot and lunge down until your knee touches the ground
- In this position, your front knee should be directly over your ankle
- Extend both legs, driving upwards in a controlled fashion to the standing position
- Complete desired reps then repeat on the opposite side

3 x 10 each side

Barbell Reverse Lunge

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

4 x 10
(2 second pause at top)

Barbell Hip Thrust

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium shoulder width foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are extended in front of you (Tip: Make sure that you do not fully lock your knees during this exercise)
- Your torso and the legs should make a 90-degree angle
- Remove one leg and place your foot flat on the ground
- Inhale, slowly lower the platform until your working leg makes a 90-degree angle
- Pushing mainly with the heel of your foot and using the quadricep, extend your leg, pressing the platform back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done
- Complete desired reps then repeat on the opposite side

3 x 12 each side

Single Leg Press

- Hold a dumbbell in goblet position
- With control, engage your core and glutes, maintaining an upright posture
- Keeping your weight evenly distributed throughout your feet, inhale, and as you begin to lower down into a squat, sit your hips backward like you were going to sit on a chair
- Try to get your hips below your knees but don’t force it, and remember to keep your torso vertical and your spine straight
- Brace your core, then exhale as you push through your feet to return to the starting position

4 x 10

Dumbbell Goblet Squat

- Setup in an upright position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

3 x 12

Abduction Machine

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Attach the ankle cuff to your ankle
- Set the desired weight on the pulley machine (it’s best to start light and work your way up)
- Hold the frame for support and hinge at the hips
- With your core engaged, and knees slightly bent, squeeze your glutes to pull your working leg backwards
- Keep your opposite leg firmly planted to provide balance
- Slowly lower your leg to the starting position
- Complete desired reps then repeat on the opposite side

3 x 15 each side

Cable Single Leg Kickback

W1/D5 LEGS (Full Leg Day)

Caitie

Emily

Got a feeling I won’t be able to walk tomorrow😮‍💨🥲

Sabrina

W1/D1 LEGS (Quad Focused)

I’ve complete 2.0, 3.0, & the Spring circuit. I’m doing this one again because it’s my favorite one.

Perfect! I am loving these workouts so far.

Morrie

W1/D2 PULL DAY (Back & Biceps)

2.0 is my favorite one. I’ve completed them all but I came back to this one because I love it.

For exercises like hip thrusts, I am a beginner, so it would be great to see a video on how to set up the equipment and how to get into the dip to avoid injury

Victoria

W1/D3 LEGS (Hamstring Focused)

Probably won’t be able to lift anything for the next 24 hours 🔥🔥💀💀

Shelby

W1/D4 PUSH DAY (Chest, Shoulders & Triceps)

Kayla Agdeppa

W2/D1 LEGS (Quad Focused)

My arms were shaking by the end! So good!

I can feel my arms are gonna be hello tomorrow 😂

W2/D2 PULL DAY (Back & Biceps)

Hard to sit down when your 🍑 is on 🔥

Hammies and glutes are feeling that 💪🏼🔥

W2/D3 LEGS (Hamstring Focused)

Kelsie

W2/D4 PUSH DAY (Chest, Shoulders & Triceps)

Finished my second week of the program. It’s so easy to follow. I love the history also so I can check my progress. Legs on 🔥

W2/D5 LEGS (Full Leg Day)

Yeah imma be unable to walk tomorrow. 🥵🥵🥵🥵🥵

Went up in weight this time 😮‍💨🔥🥳

Altwanette

W3/D1 LEGS (Quad Focused)

Shae

W3/D2 PULL DAY (Back & Biceps)

always a killer workout! went up in weight & I will feel it tomorrow!

W3/D3 LEGS (Hamstring Focused)

Brittany

Sharen

W3/D4 PUSH DAY (Chest, Shoulders & Triceps)

I’be completed 3 weeks of this training and two weeks of following my Macros. I can not believe the physical change I’ve already seen not to mention the energy and sleeping better.

Iveta

This is a monster. I’m a dead person now

Ashley

W3/D5 LEGS (Full Leg Day)

W4/D1 LEGS (Quad Focused)

W4/D2 PULL DAY (Back & Biceps)

Would love a video that tells us how to do a proper deadlift! This is a new exercise for me and I always end up hurting myself. Would love to hear step by step!

Bethani

Stephanie

W4/D3 LEGS (Hamstring Focused)

W4/D4 PUSH DAY (Chest, Shoulders & Triceps)

Zimms

Amazing !! I love how I feel myself getting stronger 🤍👏🏽

Cassidy

W4/D5 LEGS (Full Leg Day)

Jamie Johnson

Loved the switch up of the workout. Really felt a burn w this one.

Last week when I recorded all of my week 5 exercises and weights, I went to reopen it today and all of my weights from last week were gone so I cannot compare them. 😭

Shianne West

W5/D1 LEGS (Quad Focused)

Summerlyn

Holy cow. What a great workout. My arms are shaking

Margaret

Love the change up on the programming— I feel so much stronger!

Tina

W5/D2 PULL DAY (Back & Biceps)

These workouts give me a run for my money 🥵

Julia

Alanna

W5/D3 LEGS (Hamstring Focused)

My muscles always leave the gym feeling worked 🔥

Melissa

W5/D4 PUSH DAY (Chest, Shoulders & Triceps)

Clara

Hope

W5/D5 LEGS (Full Leg Day)

Jenna Butler

W6/D1 LEGS (Quad Focused)

took a little break & it felt soooo good to be back

W6/D2 PULL DAY (Back & Biceps)

Randi

This was probably the hardest one I’ve done yet🥵🔥

Have absolutely loved this program. I’m comfortable with the exercises because they are vary straight forward. 2 more weeks!

Corynn

W6/D3 LEGS (Hamstring Focused)

Definitely lifting heavier quite proud of myself 🥰

W6/D4 PUSH DAY (Chest, Shoulders & Triceps)

sam wells

W6/D5 LEGS (Full Leg Day)

went up in weight on a few lifts! feeling stronger 💪🏼

laura

W7/D1 LEGS (Quad Focused)

Bailey

Carly

W7/D2 PULL DAY (Back & Biceps)

Laura

Odalia

Hell yeah, this one is by far my favorite 😍🔥💀

W7/D3 LEGS (Hamstring Focused)

W7/D4 PUSH DAY (Chest, Shoulders & Triceps)

Left the gym shaking after that one. Had to strip my sweatshirt off the first minute in. 🔥

Peggy

legs are shaking walking out the gym 🥲

W7/D5 LEGS (Full Leg Day)

Gonna be hard to walk tomorrow I think. PR by 10 pounds on barbell back squat sits!

W8/D1 LEGS (Quad Focused)

Arms shaking, and for some reason this one makes me sweat hard 😅

I’m feeling so strong I’m exited for 3.0!!!!

W8/D2 PULL DAY (Back & Biceps)

Sarah Frandsen

W8/D3 LEGS (Hamstring Focused)

Larinda

Carrie

W8/D4 PUSH DAY (Chest, Shoulders & Triceps)

This program was amazing! Can't thank you enough!

I started on single leg leg press with 0. Yep, 0 weight. Now I lift 40 on the single leg. 
I also started on leg press sumo with 40 now I lift 160kilos it’s massive change I’m quite happy. Thank you! Can’t wait to start the 3.0 now!

W1/D5 LEGS (Full Leg Day)

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