Name: Playbook - Katie Becknell - W1/D1 Leg Day 1
Uploaded: 2024-04-23T23:47:50.592Z
Duration: 60 min
Description: W1/D1 Leg Day 1

Jill-Dey

Stacey

Karli

Juliette

Alternate workouts for machine-based exercises

Cierra

It was great, a lot of my regular workouts I have already set

Claire

Completed workout with 20 min on treadmill incline 4 speed 3. Was out of the gym for two weeks so took today a little easier.

Hevia

judith

Alyssa

Alexa

Tilde

Had to take out the hipthrusts cus it’s that time of the month 🫠 but it was so good, I know I’m gonna be sore tomorrow

Ashley

Hallie Saunders

feeeeeling the BURN. lmao great first day!

Selyna

Raniya

leiana

Sierra

Thaila

Ekundayo

Akerke Shukaeva

4xhip thrust complex
4x8-10 goblet squat
3x10-12 walking lunges
3x10-12 good mornings
3x12-15 quad extension
3x12-15 hamstring curl

I am sorry for this one in advance 🙃

the triset goes as follows:
• 8-10 b-stance reps on each leg
• 8-10 regular stance reps 
NO BREAK IN BETWEEN

the set up and form of a b-stance hip thrust is identical to a normal hip thrust however the heel of one foot is planted slightly forward, in line with the ball of the other planted foot. this will isolate the glute on the side of the fully planted foot.

FORM TIPS:
First, start by placing the bottom of your shoulder blades on the bench or box. Place feet slightly wider than shoulder width apart, feet slightly turned out and at the top of the movement your legs should be at a 90 degree angle. Place the dumbbell slightly below your hips, ideally resting on the very top of your quad muscles not on your actual hip bones. 

Slowly lower until your butt is just a few inches off the floor then squeeze your glutes to press back up to the starting position. 

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”

Barbell Hip Thrust Triset

REP RANGE: 8-10 reps

SET UP:
Grab either a 35 or 45 lbs plate and place it on the floor, you want about a 1-2 inch heigh surface to place your heels on. Then grab a single dumbbell and place it vertically in front of the plate. 

FORM TIPS:
Place your heels on the plate and toes on the floor creating a slight incline, this will help to target your quads more during the movement.

To pick up the dumbbell, place both palms on either side of the SIDE OF THE DUMBBELL. Then press up through your feet to the starting position. 

Like with any squat you do not want your knees caving in so make sure the are always inline with you toes as you move through the squat.

Dumbbell Elevated Goblet Squat

REP RANGE: 10-12

SET UP:
You’ll need either two dumbbells or a ez bar for this exercise. 

FORM TIPS:
Holding one dumbbell in each hand or ez bar on your shoulders, start by stepping forward with one leg. Bending both legs to lower down but DON’T touch the ground with the back knee (I mean try not to 😂 sometimes it happens). Then, drive through the foot of the front leg to get you back up to standing, try not to use the back leg to push you up! Then repeat on the opposite side. That’s 1 rep —> 1 lunge on each side. To make this more glute focused, keep the shin of the front food perpendicular to the ground. The more your knee bends over your toes, the more quad biased it becomes!

Walking Lunge

REP RANGE: 10-12

SET UP:
You will only need an ez bar (or a dumbbell) for this exercise. 

FORM TIPS:
This exercise is very similar to the rdl however the weight will be on your back so its more of a push movement then pull. Keep a neutral spine, tuck the pelvis and make sure the ez bae is sitting lower on your shoulders / upper back. When you lower down you DO NOT want that ez bar to be on your neck. On the push up, like with the rdl, screw your feet outward and push with your glutes to get you back up. Very important to keep your core engaged during the entire movement to avoid compromising your back!!

Good Morning

REP RANGE: 12-15

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.

Quad Extension

REP RANGE: 12-15

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.

Hamstring Curl

W1/D1 Leg Day 1

Chanel

Struggling to type this because my arms ache so much! Another fab workout thank you!

Brett

W1/D2 Upper Body 1

jennie

That was awfully painful! My legs are DEAD

W1/D3 Leg Day 2

Lobna

Elise

W1/D4 Upper Body 2

Another super challenging workout 🏋️

Kaitlyn

ooof this one had me shaking!!! functional movements are definitely something I want to work on more

W1/D5 Functional Full Body

amazing workout, just couldn’t do the walking lunges cause the gym was too packed 🥲

W1/D1 Leg Day 1

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