Name: Playbook - Katie Becknell - W1/D1 LEG DAY 1
Uploaded: 2024-04-23T23:47:50.537Z
Duration: 70 min
Description: W1/D1 LEG DAY 1

so tough! hated it while it was happening, loved it after though!

Claire

Hannah

amazing burn! especially with the glute hyperextensions

Camille

Jeri

Sophie

Naleni

suuuuper hard but felt so good afterwards

Jenna

Elle

Finished this guide once and started up for a second time today after a 2 week break and boy are my glutes on fire 🤣🤣🩷

Megan

Love your workouts ! Actually enjoy gym following them

 Cassie

Isabella

First day back from a 1.5 month break. It was 🔥🔥🔥

Lynne

was such a good workout! Loved it!!! good start to this program!

Emma

This workout really challanged me !!! Helping me get out of my rut🫡💪🏼

kristen

Lobna

More challenging than I expected! Realized I’ve been making some form mistakes as well and felt a massive difference once I fixed it from your demonstrations!

Emily

sumo deadlift 
bulgarian split squat 
leg press
glute hyperextension 
hamstring curl

SET UP:
Find an open deadlifting platform. Depending on your gym, the deadlifting platform could be attached to a squat rack or on its own. You also don’t need a designated deadlifting platform if your gym does not have one or one is not available. 

For this exercise you will need a barbell and plate weights. 

FORM TIPS:
Take a very wide stance with your toes pointed outward. Your shins should be perpendicular to the floor when you grab the barbell, your chest should be up and back flat. Make sure you are driving your knees out and opening up your hips in this bottom position, you don’t want your knees caving in / your shins slanting inward. 

Once you are in the starting position, brace your core, back / lats, butt and create full body tension. Slightly pull up on the bar to release the ‘slack’ on the bar and create tension. Take a full, deep breath to brace your core.

To lift the barbell off the floor, press the floor away with your legs. The beginning of the deadlift should be all about your legs, try to avoid lifting your hips or initially pulling with your back. Keep your chest up and make sure the bar is against your shins. 

After the barbell passes your knees, thrust your hips forward. Your knees and hips should extend simultaneously to lock the bar as you reach a standing position. 

WEIGHT:
Increase the weight by 5-10 lbs each set.

Sumo Deadlift

SET UP:
Find either a flat bench or a box thats about the height of your knees. Then grab a single dumbbell. 

FORM TIPS:
To set up for this movement, I usually start by placing one foot on the bench / box then lowering my knee down to the ground. If your knee cannot touch the ground then the bench / box is too high for you. Once your knee is on the ground, make sure that the opposite leg (the one that is now kneeling) is at a 90 degree angle. Now that you are in the correct position, grab the dumbbell with the arm opposite to the kneeling leg and press through the front foot to the starting position. 

To feel this in your glutes, slightly lean forward and on the descent move on a diagonal line rather than straight up and down, this will help target the glutes more. Also make sure your shin is perpendicular with the ground, the more your knee bends over your toes it will target your quads more. But DO NOT push yourself back up with the back leg at all, only use the front let, driving through the heel of your foot to get you back up to the starting position!!

WEIGHT:
Increase the weight by 5-10 lbs each set.

REP RANGE: 6-8
If you get 8 reps, more up in weight
If you get 7 reps, stay at the same weight
If you get 6 reps or less, move down in weight

Dumbbell Bulgarian Split Squat

SET UP:
Find the leg press machine and BEFORE ADDING ANY WEIGHT figure out how to unrack and rack the weight slider. Each machine is different but they should all have images / instructions on how to do this. Usually its a lever by the seat. Youll likely have to push the weight plate up slightly then either press out or down to remove the safety and do the reverse to rerack!

FORM TIPS:
To target your quads during the leg press, place your feet at hip distance apart and low on the plate. Lower down until your calves are parallel with the floor, legs about 90 degrees, then drove through the foot to press the plate back up. 

WEIGHT:
Increase the weight by 5-10 lbs each set.

REP RANGE: 6-8
If you get 8 reps, more up in weight
If you get 7 reps, stay at the same weight
If you get 6 reps or less, move down in weight

Leg Press

SET UP:
Grab a plate or ez bar and find the back extension machine in your gym.

FORM TIPS:
For the glute biased back extension you want your back to be slightly rounded, chin tucked. On the way up think that you are thrusting your hips into the pad and really squeeze your glutes to get you back up. DO NOT over extend your back, your top position should be when you body is in a straight light or even a little less. 

WEIGHT:
Increase the weight by 5-10 lbs each set.

REP RANGE: 8-10
If you get 10 reps, more up in weight
If you get 9 reps, stay at the same weight
If you get 8 reps or less, move down in weight

Glute Hyperextension

SET UP:
You can use either a seated curl machine or lying curl machine (lying is my preference but use whatever is available to you!) Or if you dont have either machine you can also use a yoga ball, lay on your back on the ground, place your feet on the yoga ball and curl the ball to your butt. 

FORM TIPS:
Make sure your knees are in line with the pivot point of the machine. Find essentially the ‘joint of the machine and make sure you are aligned in the right position for you. Flex you feet and I know Im probably starting to sound like a broken record but MIND TO MUSCLE CONNECTION. Think about pulling your heels down in the seated or up to your butt in the lying with your hamstrings. 

WEIGHT:
Increase the weight by 5-10 lbs each set.

REP RANGE: 12-15
If you get 15 reps, more up in weight
If you get 13/14 reps, stay at the same weight
If you get 12 reps or less, move down in weight

Hamstring Curl

W1/D1 LEG DAY 1

i don’t think i’ve ever pushed myself so hard on arm day!! i loved this workout!

Jaiya

W1/D2 CHEST, SHOULDERS & TRICEPS

Amanda

It was great! My only suggestion would maybe be having an alternative workout for the split squat because some people may not have access to a smith machine. My alternative was using resistance bands to support the bar in place! 😊

Bailey Taylor

W1/D3 LEG DAY 2

W1/D4 BACK & BICEPS

Paula

W1/D5 LEG DAY 3

i cannot do the hyper extensions so it would be nice to have an alternative

Ashley

W2/D1 LEG DAY 1

W2/D2 CHEST, SHOULDERS & TRICEPS

W2/D3 LEG DAY 2

W2/D4 BACK & BICEPS

more options. some exercises the machines and pieces are so far from each other, and i have lower back pain so some are hard to do

W1/D1 LEG DAY 1

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