Name: Playbook - Julie Veselkova - Legs 2/14
Uploaded: 2023-02-15T03:20:03.127Z
Duration: 60 min
Description: Legs 2/14

Amy Yeary

Treadmill incline walk speed 2.5-3, incline level 10-15.

Treadmill incline walk

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Go heavier each set as you drop reps

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Perform the weighted reps followed by the body weight reps before taking a break

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat (weighted)

Bulgarian split squat (body weight)

Split squats dropset

-Stand with the barbell on your upper back
-Place your feet in a narrow stance, about  hip width apart 
-Lower into your squat, keeping your core tight throughout
-Return to starting and repeat

Smith machine squat (narrow stance)

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Legs 2/14

Legs (glutes/hamstrings) 10/30

Back & shoulders 5/10

Glutes & hamstrings 5/8

Leg day - quads 4/26

Back & shoulders 4/25

Glutes & hamstrings 4/24

Legs - Quads 4/14

Shoulders & triceps 4/13

Back & biceps 4/11

Legs (glutes & hamstrings) 4/10

Back & biceps 4/6

Shoulders & triceps 4/5

Legs (glutes & hamstrings) 4/4

Shoulders & triceps 3/24

Leg day (quads) 2/23

Back & biceps 3/21

Glutes & hamstrings 3/20

Full body 3/18

Shoulders, chest, & triceps 3/17

Legs (quads) 3/15

Back & biceps 3/14

Glutes & hamstrings 3/13

Full body 3/11

Quads over glutes any day. I said what I said.

Legs (quads) 3/10

Shoulders, chest, & triceps 3/8

Back & biceps 3/8

Tough at the end. Almost quit and left, but I walked back in and finished.

Legs 3/6
(glute & hamstring focused)

Legs 3/1

Shoulders & triceps 2/28

Back & biceps 2/27

Legs 2/25

Upper body 2/24

Legs 2/22

Shoulders & triceps 2/21

Back & biceps 2/20

Leg day 2/18

Upper body 2/17

Loved the slight Incline for chest! ❤️

Shoulders, chest, & triceps 2/15

Back & biceps 2/13

Cardio & core 2/9

Upper body 2/8

Legs 2/7
(glute & hamstring focused)

Legs 2/4

Cardio & core 2/2

Quad focused legs 2/1

First workouts in 3 days. I have missed the gym soooooo much!

Shoulders, chest, & triceps 1/31

Love back day! Always a challenge but always glad to do it!

Back & biceps 1/30

Wendy

Legs 1/28

Upper body 1/27

Legs 2/14

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