Name: Playbook - Janet Calderon - W2/D1: Legs
Uploaded: 2024-01-02T12:08:53.865Z
Duration: 70 min
Description: W2/D1: Legs

Perform both exercises back to back with no rest.  Take a break after

Set the Smith bar to shoulder height and then perform a bodyweight squat to just below parallel so that you can determine how high to deploy the safety catches.

Stand under the bar with a hip-width stance and then grab the bar with a wider than shoulder-width grip.

Ensure that your spine is in neutral (not rounded or excessively arched) and that your eyes are gazing straight ahead.

Take a 4-8" step away from the machine—one foot at a time—until both feet are in front of the barbell. This is the starting position.

Before you squat down, contract your abs and glutes and then ensure that your hips are in line with your torso (not sunk back).
Begin the descent by sitting back as if you were about to sit in a chair.

Squat down until there's roughly a 90-degree angle between your shins and upper thighs.

Explode back up to the starting position by pushing through your heels.

Smith Machine hack squat

1. Stand upright, with your hands at your hips.

2. Take a large step backward with your left foot.

3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.

4. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.  Perform on same leg until the end of the set then move over to the other leg

Reverse Lunge - deep step back

Superset 1: legs busy girl 1

"- 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

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

Superset 2: legs busy girl 1

Your choice of one of these exercises.  Whichever is easiest or available to you.

Try to go heavy on these

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Place a bench or step up box at the entrance of a Smith machine.  Use a balance pad for protection.
Dig your upper back into the bench and then place your feet out in front of you, roughly shoulder-width apart.
Flare your feet out around 15 degrees to put your hips into external rotation (increases glute activity).
Centre the bar on the crease of your hips—you might have to experiment with the bench position to get this right.
Place your hands on the barbell just outside the diameter of the bar pad
Unrack the bar by extending your hips, ensuring that your core is tight, that your rib cage is depressed (as opposed to elevated), and that your chin is tucked (don't stare at the ceiling).
Lower the bar by stretching your glutes and then reverse the motion in mid-air by thrusting your hips as forcefully as you can.
Squeeze your glutes hard at the top

Smith Machine hip thrust

Choose one

Setup:

a) Set the pulley system to the lowest possible setting and attach the ankle cuff to your ankle. 

b) Hinge at the waist and bend over so your back is nearly parallel to the floor. Hold on to the machine for stability if necessary.

Action:

a) Keeping your plant leg relatively straight, engage your abs and contract your glutes to bring your leg back as far as possible in a controlled fashion.

b) Squeeze your glutes hard at the top of the rep. Slowly return to the starting position.

c) Repeat this motion for the desired number of reps on each leg.

Cable kickbacks

W2/D1: Legs

Very fun and engaging but wow you will feel the burn!!

Leah

Maha

Hi Janet, 
Thank you for creating a platform that is easy to follow and challenging. Because I have always found the gym an intimidating space- I never knew where to start. I’m excited that the program will supplement my outdoor activities.

Aisha

W1/D1: Legs

Leyda

Gigi Victorio Diaz

W1/D2: Upper body

Lara

Michelle 

W1/D3: Full body

Kristen

W2/D2: Upper Body

Wally

W2/D3: Full Body

W3/D1: Legs

W3/D2: Upper Body

W3/D3: Full Body

W4/D1: Legs

W4/D2: Upper Body

I’m loving the app!! I’m getting stronger en feel (and look 👀) better every time i train!! I love love love it!! Thank you Janet! 💕💕

W2/D1: Legs

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