Name: Playbook - Janet Calderon - W1/D4 Gym legs - glutes
Uploaded: 2024-01-02T12:08:53.979Z
Duration: 70 min
Description: W1/D4 Gym legs - glutes

stace

Favorite of Week 1 so far!! Feeling the booty 🍑

Mariah

Adria

This was challenging w increased weights but great!

Jeannie

This was a good one!  I’m tired but feel great!

Naarah

Malerie

It was challenging, but just in  the right way…Legs are my strong part but I’m definitely gonna have sore muscles tmrw:))

Lena

Rachael

Megan

Olivia

Brittani

Lexus

Set up for the wide smith machine squat by setting the bar to around shoulder height and loading the weight you want to use on the smith machine.
Stand under the bar,  step out from the bar with your legs while leaning against the vat, with your legs in a wide stance and your toes pointed slightly outward.

Grasp the bar with a wide grip and position the center of the bar on top of the muscles on your back. The bar should not sit on your neck!
Keeping your back straight and eyes facing forwards and take the weight off the rack. Take a slight step forward.
Keeping your eyes facing forwards with a straight back, slowly squat down until your thighs are parallel to the floor.
Pushing up through the heels, raise the the bar back to the starting position.
Repeat for desired reps.

Wide Smith Machine Squat

Assume a shoulder-width stance under the Smith bar and then place the bar on your upper back, just above your rear delts.
Garb the bar with a wider than shoulder-width grip and then squeeze your traps together. This creates a "shelf" for the bar to rest on.
Step back with your strongest leg and keep your other foot planted firmly on the ground*.
Squat down until the knee of your back leg touches the ground.
Push up through your front heel, driving your rear knee forward and up toward your chest 

The rep is complete when both feet are fully planted on the ground (note, that you don't have to actually line your feet up after each rep—it's fine to have a slightly staggered stance)

Reverse lunge to knee drive

Superset 1

Step inside the leg press and place your feet in the middle of the platform
Feet should be about 1.5x your shoulder-width apart, with your feet almost starting to hang off the platform
Toes should be significantly flared out in this stance, up to 45-degrees outwards
As you perform reps, use your inner thigh flexibility as your gauge to determine when to stop your reps, as this will vary widely
Over time, strive to get the tops of your thighs perpendicular to the floor (this would be parallel to the floor if you were performing a squat)

Wide stance leg press

When performing deadlifts with both legs, position your feet so that they’re slightly wider than your shoulders with your toes pointed forward.  Bend forward at the waist, pushing your butt back while keeping your back flat, lowering the weight to the floor.

Wide leg deadlift

Cable kickbacks

Bent knee hip abduction

Superset 2

W1/D4 Gym legs - glutes

JoJo

Very hard! My legs felt week after but felt so strong during

Catalina

W1/D1 Gym Legs

Maha

I love the layout of the workouts and that I can go back and reference the video to make sure I’m doing the move correctly !

Crystal

W1/D2 Gym Back & arms

Jenny

I can barely drive home from the gym lol but I’m feeling stronger 💪🏾

Whittney

W1/D3 Gym Chest & Shoulders

I almost threw up but good times....I survived

Daniela

W1/D5 Gym Abs/HIIT

Now that’s the right way to start the week! Great workout!

Taylor

W2/D1 Gym Leg Day

Latesha

W2/D2 Back & Arms

Favorite workout so far! Challenging and upper body is in 🔥🔥

W2/D3 Chest & Shoulders

Alexis

W2/D4 Gym Legs/Glutes

I had a great workout! I hope to improve my form because I was unsure on some exercises but I focused on feeling the contraction in my abs.

W1/D4 Gym legs - glutes

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