Name: Playbook - Janet Calderon - W2/D1: Leg Day 1
Uploaded: 2024-01-02T12:08:53.376Z
Duration: 60 min
Description: W2/D1: Leg Day 1

Percita

Lysandra

Adria

Alexis

My legs were dead at the end but worth every pain!

Gloria

Maha

Leg day on a Tuesday due to school but killed it 💪🏼🔥

Maria

Daniela

Wally

Kayla

Lara

Olivia

Julijana

Girl we’re lifting heavy now. I finally got over my mental block of going heavier on squat. And i surprised myself with doing 110lbs. Slowly but surely. Also my legs are on fire

Bibi

Alexandra Athanasiadou

Michelle 

Omg!! Dying but feels so good to work hard!

Tonya

Patricia

Giselle

Went up in weights, feeling great love the burn 💪🏼

"- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg."

Dumbbell Walking Lunge

Place a barbell in a rack just below shoulder-height. Dip under the bar to put it behind the neck across the top of the back, and grip the bar with the hands wider than shoulder-width apart. Lift the chest up and squeeze the shoulder blades together to keep the straight back throughout the entire movement.

Barbell Back Squat

Step 1: Sit down on a leg press machine and place your legs on the platform in front of you. Your feet should be positioned approximately three inches apart with the toes pointed straight.
Step 2: Lower the safety bars holding the platform in place. Press the platform all the way up until your legs are fully extended, without locking your knees. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. This is the starting position.
Step 3: Slowly lower the platform until your upper and lower legs make a 90-degree angle.
Step 4: Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so.
Step 5: Repeat for the number of reps in your set. Make sure that the safety pins are locked properly once you have finished.

Narrow stance leg press

With a step bench or any contraption that you can rest your foot on, needing to be around knee height, get into a forward lunge position with torso upright, core braced with your back leg elevated on a bench.  Your leading leg should be far enough from the bench for you to be able to descend properly.   Drive up using your  heel.  Keep your dumbbells tightly tucked on your sides.

Bulgarian Split squat - Glute focused

Superset 1

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale

Leg Extensions

Superset 2

Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
Return slowly to the starting position as you breathe in while lowering your heels.

Smith machine calf raise

W2/D1: Leg Day 1

D Van

I’m back! I’m dead but feel amazing after this workout.

Valennis

Legs on fire, butt pumped! Loved this, thank you for getting me out of bed this morning xxx

Opal

W1/D1: Leg Day 1

It was great, didn’t sweat like this in al longtime😅

Kristen

Loving back days nowadays more 💪🏼😌

W1/D2: Back Day

The hamstring on the smith machine takes a lot of confidence that I don’t have haha!

Lauren

Great workout, needed that 😊 I was so sore lol

W1/D3: Leg day 2 - Glutes & hamstrings

Looking forward to seeing my sexy sculpted shoulders! 💪🏽

W1/D4: Shoulders

The smith machine workout with glutes kept getting caught. Also I like when you talk through how to set stuff up. I was confused by a lot of the set up

Karina

W1/D5: Leg day 3 - Glutes

Jasmine

W2/D2: Back Day

That burn 🔥!!! So good! Great way to start the morning, kicking butt and taking names 💪🏽

W2/D1: Leg Day 1

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