Name: Playbook - Janet Calderon - W4/D1: Legs
Uploaded: 2024-01-02T12:08:54.157Z
Duration: 70 min
Description: W4/D1: Legs

Set the Smith bar to armpit height

Assume a hip-width stance, bend your knees slightly 
and then place the barbell 
across your rear delts 

Brace your core against your lifting belt by taking a deep breath into your diaphragm

Initiate the rep by slowly driving your hips backwards until your back is completely flat.  Think about pushing your upper back into the bar in order to keep your torso straight—don't try to support the bar with your wrists. 

Come back up by thrusting your hips forwards while pushing your rear delts into the bar (helps to maintain that crucial upper back tightness)

Smith Machine Good Mornings

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Superset 1: Legs busy girl 2

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

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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Set the cable machine to the lowest setting with an ankle strap secured to your left ankle.
Take a step back from the machine and lean forward, hinging at the hips while maintaining a flat back. Your back should be almost at a 90-degree angle from the floor. Hold the cable pulley machine for support.
With a soft bend in your right knee, brace your core and lift your left leg backward on a diagonal.
Pause and squeeze your glute at the top of your range of motion, then reverse to starting position. 
Complete all of your reps on one side before switching to the other.

Glute Medius kickback

Superset 2: legs busy girl 2

W4/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

W2/D1: Legs

W2/D2: Upper Body

Wally

W2/D3: Full Body

W3/D1: Legs

W3/D2: Upper Body

W3/D3: Full Body

W4/D2: Upper Body

Kristen

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! 💕💕

W4/D1: Legs

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