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)

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

Rene

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

Sara

Girl you have we dead first week of the year and I'm in love!

Courtney

Was feeling complacent in the gym after completing week 1 I’m feeling accomplished and can’t wait to keep going

Sydney

Stephanie

Reyna

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)

It was great! I can’t wait for tomorrow ☺️

Morrie

Addie

Amanda

W1/D1 LEGS (Quad Focused)

Perfect! I am loving these workouts so far.

Shae

W1/D2 PULL DAY (Back & Biceps)

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

had to substitute the last 2 workouts but was great

W1/D3 LEGS (Hamstring Focused)

Christie

I LOVE THIS APP!!! And I LOVE you even more!!!

Tristyn

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

i’m struggling with the step ups but killer

Brittany

W2/D1 LEGS (Quad Focused)

I can feel my arms are gonna be hello tomorrow 😂

W2/D2 PULL DAY (Back & Biceps)

Hammies and glutes are feeling that 💪🏼🔥

Tonight was a struggle. No energy but pushed through with slightly lower weight. 💪🏻

Summerlyn

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 🔥

W1/D5 LEGS (Full Leg Day)

Community

More workouts from Erin Killeen