Name: Playbook - Erin Killeen - W3/D5 LEGS (Full Leg Day)
Uploaded: 2022-12-08T17:37:38.580Z
Duration: 60 min
Description: W3/D5 LEGS (Full Leg Day)

Juliana

Danielle

Ashlee

Reyna

End of another week, almost half way there!

Ashlie

Rachel

Carly

Sierra

Janelle

I’m so happy with how far these programs have taken me! When I first started 1.0 in October I couldn’t finish a full workout and now I’m increasing the weight I lift per workout and finishing feeling exhausted but in a good way!

Mariah

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

W3/D5 LEGS (Full Leg Day)

I’m dead, can’t walk but if I’m gonna end up looking like you, I’m gonna keep doing it 🤣🫶🏼

Taylor

Dying after this workout but I made it! Excited to get started with the program

Brittany

First day with this program and already obsessed!!

Damara

W1/D1 LEGS (Quad Focused)

Katie

Morgan Lovins

Amazing I definitely love these!my new favorite day of the week

JoAnna

W1/D2 PULL DAY (Back & Biceps)

Love the exercises but my gym doesn’t have the exercise machine that you ask us to do w the rounded leg extention

Lani

Kendall Ladd

Julia

W1/D3 LEGS (Hamstring Focused)

Erica

Finished al but one while traveling for work. Grateful this one was mostly amendable to DB work

Torrey

So if I’m a total newbie I don’t know how much weight your lifting in these sets. I’ve been lifting for about two years again so I had a starting off point but maybe I’m missing where your putting how much weight your repping on these.

Kate

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

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

Tesla

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

W1/D5 LEGS (Full Leg Day)

Amazing!!!!! Gals don’t be afraid of heavy weights. Challenge yourself lift heavy and take the most of this work out.

Mariana

Hope

Rebecca

W2/D1 LEGS (Quad Focused)

Allie Henson

Carmen

Kathleen

W2/D2 PULL DAY (Back & Biceps)

Really need to work on my hip mobility! But my ass is on fire! Lol

Alanna

W2/D3 LEGS (Hamstring Focused)

Bethani

Cassidy

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

Couldn't even look at my phone without sweating on it 🥵

Emily

Full leg day always leaves my legs on fire 🔥

Breanna

W2/D5 LEGS (Full Leg Day)

Love n hate relationship with this work out 🔥❤️

It a hate and love kind of a workout🥵❤️

Renate

W3/D1 LEGS (Quad Focused)

Definitely feeling it this morning. That pump felt good for a Monday. 🥳

Kayleigh

I love that I can tell I’m getting stronger! 😍🔥

Emma

W3/D2 PULL DAY (Back & Biceps)

Any suggestions for another option for weighted extensions

Cassie

W3/D3 LEGS (Hamstring Focused)

After a long day at work, I am still excited to go to the gym when following this program!

Tristan

Bailey

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

Why does the leg press super set never get easier OMG😂😂

Paige

W4/D1 LEGS (Quad Focused)

W4/D2 PULL DAY (Back & Biceps)

Stephanie

Adrianna

W4/D3 LEGS (Hamstring Focused)

Bree

Feeling so strong and invincible after that lift! It’s so exciting to be able to lift heavier.

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

Took 2 weeks off from being sick, what a killer way to start back up. I’m pumped for week 5!!

Meagan

W4/D5 LEGS (Full Leg Day)

My legs are dying! And the updates are ❤️‍🔥!!!

Raelynn

W5/D1 LEGS (Quad Focused)

This one was fun! Really enjoyed it and was lifting heavy as sh!% ❤️

Makensie Johnston

arms are burning! excited for this next phase

W5/D2 PULL DAY (Back & Biceps)

F@$!k yeah, that’s a good one! Who am I, I’m so strong today!? Lifting PR alert! 🚨

W5/D3 LEGS (Hamstring Focused)

Those tricep kick backs had no right burning that bad lol 😮‍💨 awesome upper body pump!!

Caylee

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

Angelina Singh

W5/D5 LEGS (Full Leg Day)

This workout has got me feeling like I’m the only one dying at the gym 😅💀 like why am I so unwell!?

W6/D1 LEGS (Quad Focused)

Why am I sweating so damn much? 😅 love it! Hard work for sure

I enjoy the pull days but i feel like it’s not enough, it needs something more. I’ve been adding one or two of my own exercises to feel like I’m hitting each muscle just enough

Autumn Barnes

W6/D2 PULL DAY (Back & Biceps)

So thankful for this workout! Booty pump is next level 😍🍑

Holly my glutes are on 🔥 I love the burnnn

Carrie Caso

W6/D3 LEGS (Hamstring Focused)

Odalia

Lifting more today and shaking! Getting them gains 😝

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

3 sets of 30 reps of the hip thrusts has me beyond humbled ❤️‍🩹

Love/hate relationship with hip thrusts! Seeing so much progress 😆

W6/D5 LEGS (Full Leg Day)

Holy shit ETK, you’re giving me some beefy quads! YAAAAS!

I am so strong but so weak after this. 😂

Melissa

W7/D1 LEGS (Quad Focused)

W7/D2 PULL DAY (Back & Biceps)

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

W7/D3 LEGS (Hamstring Focused)

Increased my lateral raises to 15 lbs, for EVERY SET! I’ve never been able to do this till now!

Sarah Styers

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

I’m telling you, ladies, if there’s ever a workout that will make you cry, this is it. And yes, I cried. BUT I DID IT!

justin

W7/D5 LEGS (Full Leg Day)

Maxed on my hip thrusts today ❤️❤️

Savannah

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)

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

Don’t with my first 8 weeks! Moving onto 3.0, and I have def seen soo much improvement since starting this program!

lucy

WOOOH! 🥳 All done with 2.0! What an absolutely awesome milestone!

these 8 weeks kicked my ass and i’m all here for it 😤😤

W3/D5 LEGS (Full Leg Day)

Community

More workouts from Erin Killeen