Name: Playbook - Katie Becknell - W1/D1 Leg Day 1
Uploaded: 2024-04-23T23:47:50.543Z
Duration: 60 min
Description: W1/D1 Leg Day 1

My legs were absolutely shaking by the third exercise!!! 🔥

Killer but so good! First 3 sets made me want to vomit but I kept pushing through.

Mechelle

Amber

I look up to you so much!! This workout killed my legs😻

Amanda

Diana

Sara

Kylie

Kaitlyn

It was great! My workout went so smooth!!

Alyssa

5x5-8 sumo deadlift
5x5-8 barbell kas glute bridge
4x8-10 smith machine bulgarian split squat 
4x8-10 dumbbell touch down
4x8-10 cable medius kickback
3x15-20 quad extension

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. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Sumo Deadlift

SET UP: 
For weight: If you cannot do a barbell plus 45s on each side, I would suggest either using a heavier dumbbell or a smith machine. You likely won’t be able to roll the bar onto your lap with anything less than 45s on. Also use either a barbell pad or a rolled up mat to protect your hips when using a barbell!!

FORM TIPS:
Different than a hip thrust, you should only be lowering your hips about halfway. Place feet shoulder width apart, feet slightly turned out and at the top of the movement your legs should be at a 90 degree angle. 

Keep it slow and controlled and focus on the mind to muscle connection, think to yourself “the only way this bar is getting up is by squeezing my BOOTY”

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Barbell KAS Glute Bridge

SET UP:
Find the smith machine and a bench / box. Place the bench / box slightly behind the bar of the smith machine. Without adding any weight find where the bench / box feels the most comfortable, your front leg should create close to a 90 degree angle when youre at the bottom of the movement. 

FORM TIPS:
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. 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. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Smith Machine Bulgarian Split Squat

SET UP:
Grab a single dumbbell and find either a bench or stool that when you put one foot up on it your leg creates a 90 degree angle (or less if you are more beginner). Ideally you would place this close to a wall so you can use it for stability, if not thats okay it will just be more of a challenge on your balance. 

FORM TIPS:
As opposed to a step up, you will be starting at the top and lowering yourself down to the floor. You should only slightly TAP the floor with the toe of the non working leg. DO NOT push off the floor with the non working leg, drive through the heel of the working leg to get you back up.

Hold the dumbbell in the arm opposite of the working leg. Slightly bend your torso forward to target your glutes more and use your free hand to stabilize on the wall in front of you. 

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Touch Down

SET UP:
I typically do these on a cable machine but some gyms have specific kickback machines so feel free to use whatever your comfortable with or have access to! I have my own ankle straps (from bicah by chloe) but most gyms also have attachments for cable kickbacks. Put the cable machine at the lowest height. 

FORM TIPS:
Turn your foot out about 45 degrees, slightly hinge at the hips and place a hand on either a handle if your cable machine has them or the cable machine itself for some stability. With my planted foot Ill actually step over the cable but you dont have to do that! The most important thing is when your kicking back keep your leg straight and kick back at a 45 degree angle, so not straight back behind you and not too far out to the side. 

Again this is a major mind to muscle connection movement, you are working your glute MEDIUS in this exercise which is the top of your glutes so think about squeezing your upper glute to get the leg up. 

Also make sure your leg is far enough from the cable machine that when you are at the bottom of the movement there is still tension on the cable.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Cable Medius Kickback

SET UP:
Find the seated quad extension machine in your gym. 

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 your feet and and push the bar away from your body until your legs are in a straight line.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Quad Extension

W1/D1 Leg Day 1

Emily

W1/D2 Chest, Shoulders & Triceps

Megan Abundis

Tyler

W1/D3 Leg Day 2

Loved this!! Back and Bis is always my fav to train 🤩

Clare

W1/D4 Back & Biceps

thank u queen for destroying me once again

Abigail

W1/D5 HIIT Cardio & Advanced Core

W2/D1 Leg Day 1

Loving this program so far! Especially the time in between sets helps me tremendously

Morgan

Sarah

W2/D2 Chest, Shoulders & Triceps

W2/D3 Leg Day 2

W2/D4 Back & Biceps

W2/D5 HIIT Cardio & Advanced Core

W3/D1 Leg Day 1

W3/D2 Chest, Shoulders & Triceps

killer.. thanks for another great workout!!

W3/D3 Leg Day 2

W3/D4 Back & Biceps

W3/D5 HIIT Cardio & Advanced Core

W4/D1 Leg Day 1

I’m on vacation and hotel gyms are not it

Caitlyn

W4/D2 Chest, Shoulders & Triceps

the glute bridge triset SUPERSET 😩🥹

W4/D3 Leg Day 2

W4/D4 Back & Biceps

W4/D5 HIIT Cardio & Advanced Core

W5/D1 Leg Day 1

W5/D2 Chest, Shoulders & Triceps

W5/D3 Leg Day 2

W5/D4 Back & Biceps

W5/D5 HIIT Cardio & Advanced Core

I tried walking about the quad tower of terror and my knees almost gave out🫠🥲

W1/D1 Leg Day 1

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