Name: Playbook - Erin Killeen - W7/D5 LEGS (Full Leg Day)
Uploaded: 2023-04-17T03:50:01.336Z
Duration: 60 min
Description: W7/D5 LEGS (Full Leg Day)

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

Christie

Peggy

legs are shaking walking out the gym 🥲

Bethani

Couldn’t do 3x30 I ran out of pre-workout! 🙃

Hope

Dead after the first 3 moves, and those 30x3 🔥🔥🔥🔥

laura

Idk who you think you are giving me 3X30 Erin…RIGHT TO JAIL, RIGHT AWAY 😭 #doitfortheglutes

Mindy

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!

Ashlee

Carly

justin

LEGS (Full Leg Day)

- Barbell Front Squat
- Smith Machine Reverse Lunge
- Barbell Hip Thrust
- Single Leg Press
- Dumbbell RDL

Superset: 
- Cable Abduction
- Cable Single Leg Kickback

- Begin with the barbell across the front side of your shoulders
- Place your fingertips (or use straps) under the barbell just outside of your shoulders and drive your elbows up
- Keeping your chest up, eyes forward and core tight, bend at your hips and knees to lower into a squat until your thighs are parallel to the ground
- Straighten your hips and knees to drive up to the starting position

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

Barbell Front Squat

- Start with the bar 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 8 each side

Smith Machine 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

3 x 30
(try to complete reps without stopping)

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 10 each side

Single Leg Press

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells 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 8

Dumbbell RDL

- Cable Abduction 3 x 10 each side
- Cable Single Leg Kickback 3 x 12 each side

- Attach an ankle strap to one ankle and hook it up to a low cable pulley
- Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley
- Step away from the pulley so that the cable is pulled taut and your strapped leg is pulled across your unstrapped leg
- Grasp something for stability and place your free hand on your hip
- Keeping both legs straight, exhale as you pull your strapped ankle away from the pulley until it is fully abducted
- Inhale as you slowly return your strapped leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Abduction

- 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

Cable Single Leg Kickback

Superset

W7/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

mack

W1/D3 LEGS (Hamstring Focused)

Hannah

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

Tristyn

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

Meghan

Briauna

W1/D5 LEGS (Full Leg Day)

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

Katherine

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)

Went up in weight this time 😮‍💨🔥🥳

Altwanette

Kathleen

W3/D1 LEGS (Quad Focused)

emily

W3/D2 PULL DAY (Back & Biceps)

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

Abby

W3/D3 LEGS (Hamstring Focused)

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)

Cassie

Tierra

Lauren

W4/D1 LEGS (Quad Focused)

Mariana

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!

Kendall Ladd

Stephanie

W4/D3 LEGS (Hamstring Focused)

Bree

Rachel

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)

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

Margaret

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

W5/D2 PULL DAY (Back & Biceps)

Timberlen

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

Morgan Lovins

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

Clara

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)

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!

Riley and Corynn

Emma

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 💪🏼

W7/D1 LEGS (Quad Focused)

Bailey

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)

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!!!!

Samantha Fisher

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!

W7/D5 LEGS (Full Leg Day)

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