Name: Playbook - Ida Jemina - W11/D2 - DELOAD - Legs
Uploaded: 2024-02-13T13:19:03.977Z
Duration: 60 min
Description: W11/D2 - DELOAD - Legs

This was very hard to do after lifting heavy for 10 weeks. I still felt the muscle work but it was hard not to lift heavy.

Tamara

Melissa Johnson

Today we'll do some light muscle work and get the blood flowing in the legs. Remember to take it easy even though it might be tempting to get after it with full throttle! We're here to enhance our recovery which is a key part in allowing the body to do it's thing, to build those precious gains!

Perform the sets with light weight, 50-70% of your normal working set load. The workout should feel light as its purpose is to aid the recovery process from the heavy workouts by keeping the body moving and getting the blood flowing without straining the muscles too much.

Remember to do warm-up sets prior to heavier sets. Let's get moving!

Perform the sets with light weight, 50-70% of your normal working set load.

For quads, glutes and hams. You can alternatively perform this exercise in a Smith-machine as well.

- Start with a hip width stance
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel 
- Push through your heels extending your legs to come up
- Keep your spine neutral and core tight throughout the movement

Barbell Squat

Perform the sets with light weight, 50-70% of your normal working set load.

For hams and glutes. You can alternatively perform this exercise in a Smith-machine or with a dumbbell as well.

- With a wide stance and knees pointing slightly outwards grab the bar with a narrow enough grip to allow your arms to go between your legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Pull the bar up allowing it to travel as close to your legs as possible
- Bring your hips forward as you come up
- Return to the starting position

Sumo Deadlift

Perform the sets with light weight, 50-70% of your normal working set load.

For glutes. You can alternatively perform this exercise in Smith-machine or with a dumbbell as well.

For glutes and hams. You can alternatively perform this exercise in a Smith-machine as well.

-Lie with your upper back supported on a bench, box or similar and your feet planted on the floor in front of you. Hold a barbell across your hips.
- Push the bar up by engaging your glutes
 -Lower your hips down in a controlled motion so your glutes almost come in contact with the floor.

Hip Thrust

Perform the sets with light weight, 50-70% of your normal working set load.

-Start by adjusting the weight and placing both legs behind the pad 
-Push the pad until your legs are fully extended, squeezing your quadricep at the top
-Return to the starting position and repeat with both legs

Leg Extension

Perform the sets with light weight, 50-70% of your normal working set load.

Alternatively you can perform this exercise in a Lying Leg Curl Machine.

-Adjust weight to allow for completion of repetitions
-Start with your legs straight in-between the pads
-Bend at the knee and use your hamstrings to curl the pads until your feet are directly below your knees
-Return to the starting position in a controlled manner to complete the repetition

Leg Curl

Perform the sets with light weight, 50-70% of your normal working set load.

-Properly position yourself on the machine and adjust the weight as necessary
-Begin by using your abductors and glutes to push your knees out and away from your hips until your reach full range of motion
-Return to the starting position to complete the repetition

Abduction Machine

Perform the sets with light weight, 50-70% of your normal working set load.

Alternatively you can perform this exercise with dumbbells by positioning them on top of your quads.

-Take a seat on the bench and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. 
-Extend your ankles.
-Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
-Extend the ankles as you flex the calves.
-Repeat for the assigned number of repetitions.

Seated Calf Raise

W11/D2 - DELOAD - Legs

Jessica

Wafa

Wendy

W1/D1 - Phase 1 - Full body strength

W1/D2 - Phase 1 - Hams, Glutes and Calves

Olivia schmidt

W1/D3 - Phase 1 - Push day

OMG MY LEGS FEEL LIKE JELL-O!!!! 🥵🥵🥵🥵🥵

W1/D4 - Phase 1 - Quads

Näytti pahemmalta mitä oli. Hyvä treeni💪🏻

Sanna Arpiainen

W1/D5 - Phase 1 - Pull day

Happy Monday what a way to start the week strong

Felt great today! More comfortable with the barbell squats 😃

W2/D1 - Phase 1 - Full body strength

That was good, candles are still sore from last week

Calves are burning!!!! Love leg/butt days!

W2/D2 - Phase 1 - Hams, Glutes and Calves

W2/D3 - Phase 1 - Push day

This is the only workout that makes me sweat hard! 😅😅😅😅

Olga

W2/D4 - Phase 1 - Quads

Love your workouts so much! You’re the best!

W11/D2 - DELOAD - Legs

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