Name: Playbook - Julia Taylor - W1/D2 LEGS
Uploaded: 2021-11-10T18:24:57.593Z
Duration: 121 min
Description: W1/D2 LEGS

- Position the bar either on your upper back (upper back = More up right torso; more quad focused) or
- Position the bar slightly lower on your back (lower back = Leaning over more; more glute focused)
- Brace your core (Aka squeeze) and keep your chest up
- Head should be in line with your torso at all time: NEUTRAL (never to the side, never up like a turtle and never too tucked in)
- Reach parallel or slightly below, if you can not go below ￼parallel due to a butt wink, slightly elevate your heels or just go to parallel.
*Everyones anatomy and mobility ￼is different so not everyone can go into a super deep squat*


Set 1: Warm Up 1 Set 30% of load for 3 reps
- Set 2: Warm Up 1 Set 50% of load for 3 reps
- Set 3: Warm Up 1 Set 70% of load for 3 reps
- Set 4: Working Sets - 3 sets Moderate weight for 12 reps (last 3 are hard)

Barbell back squat

Set 1: Warm Up 1 Set 30% of load for 3 reps
- Set 2: Warm Up 1 Set 50% of load for 3 reps
- Set 3: Warm Up 1 Set 70% of load for 3 reps
- Set 4: Working Sets - 3 sets Moderate weight for 12 reps (last 3 are hard)

-Place the bench at the distance where your upper back is on the bench and the bar is at your hip bend/crease
-Round Forward Slightly with your upper body by keeping your chin tucked in and elbows bent and up
-Squeeze your core throughout the whole movement
-Feet should be place so that when you are at the top your knees are a 90 Degree angle
-too close= too much quad
-too far= too much hamstring
-they should be placed about hip width or farther apart from each other and always pointed out!
-hinge at your hips and go up and down

SMITH MACHINE HIP THRUST

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

*Weight Should be hard on the last 3-5 reps*

Set 1: warm up 50% of working weight for 3 reps
Set 2: warm up 70% of working weight for 3 reps
Set 3-5: Working Sets - 3 sets Moderate weight for 12 reps (last 3 are hard)

Leg press

- Place your feet hip Width apart and feet ever so slightly pointed outwards
- Hips will be high and pushed back (for beginners it is best done by starting at the top)
- Chest Up and shoulders pinched back and core squeeze throughout the whole movement so your back is neutral
- Head should be neutral throughout the whole movement (never to the side, never up like a turtle and never too tucked in)
- Push your HIPS BACK and your torso will be bent over
- The Dumbbells should glide along your legs throughout the whole movement
- Start by first driving your hips back with little to No bend in the knees then once the DB’s clear the knees slightly Bend them and point them out while keeping your hips up and back
- to come up think about someone is about to poke you in the butt… so well keeping a neutral back squeeze your glutes and come up!

Dumbbell RDL’s

-Place the bench at the distance where your upper back is on the bench and the bar is at your hip bend/crease
-Round Forward Slightly with your upper body by keeping your chin tucked in and elbows bent and up
-Squeeze your core throughout the whole movement
-Foot should be place so that when you are at the top your knees are a 90 Degree angle
-Non working leg should be in the air or ankle on opposite Knee as a regression
-too close= too much quad
-too far= too much hamstring
-hinge at your hips and go up and down

Smith Machine Single Leg Hip Thrust leg up

Compound Set
DB RDL’s -> SL Hip Thrust

- Adjust leg extension machine to fit
- Seat should be close enough so that your knee is slightly hanging off
- Pad should be mid shin or slightly below
- Select weight
- Lean forward slightly (this allows your quads are shortened at the hip joint so that when you do the exercise they reach the best possible range of motion in the shortened position)
- Legs should be about hip width
- Curl your toes up
- Extend your legs
- Full squeeze at the top
- Release your legs back to starting position slow abs control

*Weight should be controllable but burn with 5 reps left*

Seated leg extension

W1/D2 LEGS

Difficult! My arms are killing me! Fantastic for getting back into the gym though!

W1/D2 LEGS

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