Name: Playbook - Kaitlyn Lanros - Full Leg Day
Uploaded: 2023-09-19T04:40:33.950Z
Duration: 60 min
Description: Full Leg Day

You will need access to a gym. Leg press, barbell. Abduction machine, dumbbells, and cable machine are needed!

Increase the weight with each set. 
- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- 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
2 second pause at the top.

Barbell hip thrusts

SINGLE LEG
- Keeping your back flat against the pad
- Lower your leg towards your chest
- Drive through your heel to press back to starting position

Leg press (quad focused)

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

KB heels elevated narrow stance goblet squat

- 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

- Get into position and keep your hips forward 
- Push back and up with your foot and extending your leg upwards to about 45°
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Full Leg Day

Back

Arms

Legs (Quad Focused)

Always feel good after the workout. Been sticking to this workout for months and it’s been great.

Full Leg Day

More workouts from Kaitlyn Lanros