Name: Playbook - Janet Calderon - W3/D1: Legs
Uploaded: 2024-01-02T12:08:53.372Z
Duration: 70 min
Description: W3/D1: Legs

I wanted to puke so badly, surprised I didnt🥴🥵. My legs are doneeeee

Jessica

Legs always on fire. Out here sweating and crying like a dog

Bibi

Lara

Place your feet just about hip width apart.
Bend your knees and lower your body slowly until your glutes are in line with your knees.
While keeping your knees sturdy and now allowing them to come in, push through your heels keeping that upright torso, then begin to fully extend your knees.
Try it out with just bodyweight before adding any additional weight

Goblet Squat Gym

If you don’t have a hack squat machine in your gym, do the smith machine hack squat

This is a pyramid set - go heavier with each set 

The lightest weight should be your 1st set, then go heavier

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

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

Choose one of the following

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

Step 1: From a standing start, step forward like a regular lunge.
Step 2: Lunge down partially, about a quarter of the way down as you would for a normal lunge. This is the starting position.
Step 3: Begin exercise by pulsing up and down, performing the lunge by going up and down about 3 inches or so. Be sure you are always in the lunge position and never standing up during the exercise.
Step 4: Complete for the desired number of repetition

Pulse lunges *

Superset 1 legs 2.0

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

Load the machine with the appropriate weight, we recommend starting light or even no weight just to get the technique right first.
Sit on the machine placing only your toes and the balls of your feet on the platform.
Lower the lever pads onto your lower thighs, don’t have it too tight or too loose.
Lift the weight up slightly so you can release the safety bar.
Lower your heels until your calves are fully stretched out, whilst inhaling simultaneously.
Raise your heels by pushing up on your toes and the balls of your feet, go as high as possible and hold at the top for about a second. Exhale during this movement.
Repeat the process until you reach your desired number of reps.

Seated Calf Raises

W3/D1: Legs

Starting this program today. #1 was a challenge but after this workout tonight, now I remember what’s coming my way 🫠

Maria

Tiffany W

W1/D1: Legs

Julijana

Whittney

W1/D2: Back Day

Did the gym version at home and it was killer!

Legs and booty are fried 🍑🍑🔥🔥

W1/D3: Glutes & Hamstrings

Definitely feel the burn!! Great shoulder work out!

Tania

Monica

W1/D4: Shoulders

Kalisa

W1/D5: Glutes

Went heavier today and my legs feel like rubber

Danni R

I pushed pushed myself today and went heavy. And girl i can’t even get in the truck

W3/D1: Legs

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