Name: Playbook - Julia Taylor - W2/D4 LEGS
Uploaded: 2021-11-10T18:24:57.623Z
Duration: 90 min
Description: W2/D4 LEGS

- Put Bumper Plates on the bar so that the bar matches up to your mid shin
- Walk up to the bar and place your feet hip Width apart and feet ever so slightly pointed outwards
- Hands will be placed on the outside of your legs and your knees will drive into your elbows
- Line the Bar up with your mid foot/shoe laces
- Bring your hips down right above parallel 
- 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)
- Begin by pulling the slack out of the bar then ￼ initiating the lift by straightening your knees and hips at the same time (your hips should never shoot up first)
- the bar should glide along your legs throughout the whole movement (always put the weight down the same way you picked it up )


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 10 reps (last 3 are hard)

(5lbs Heavier Than Last week)

Barbell Conventional DeadLift

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 10 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

(5lbs Heavier Than this weeks D2 Legs)

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*

(5lbs Heavier Than this weeks D2 Legs)


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 10 reps (last 3 are hard)

Leg press

- Place a box (right below knee height) in front of the bar line of the smith machine
- For more glute focused: Push your hips back, front foot should not bend more than 90 degrees, lean forward while keeping a neutral back and core tight, drive through your front heel and squeeze your glute to stand up, lower down slow and control, do not push up/bounce up with your back leg
- For more Quad focused: Keep your hips pretty inline with the bar, torso is upright and core is tight, lower down slow and control, do not push up/bounce up with your back leg

*weight should burn on last 5 reps, be able to control the weight throughout the whole movement*
Reps are per leg

First set is 50% working weight warm up for 3 reps each leg

(5lbs Heavier Than Last week)

Smith Machine Step Up’s

- Place the dumbbell on your hips crease
- Raise one leg off the ground
- Similar to a hip thrust
- While tucking your head in keep a neutral spine 
- if your feet are too far way then you will feel it in your hamstrings
-if your feet are too close then you will feel it in your quads
- Push through your heel raise your hips
- go up just high enough to the point where you can still keep that neutral spine
-go back down all the way to the floor then back up again
- if you find yourself sliding, put something behind your head so you don’t slide.

First set is 50% working weight warm up for 3 reps each leg

(5lbs Heavier Than Last week)

DB single leg glute bridge

Compound Set
SM Step Ups-> SL Glute Bridge

- Adjust Machine so that pad is on mid to lower calve
- your knee should be hanging off (position yourself that you are placing right above your knee on the bench)
- Curl up to your butt and back down controlled

Weight should be hard on the last 5 reps

Prone Leg Curl

W2/D4 LEGS

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

W2/D4 LEGS

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