Name: Playbook - Katie Becknell - W1/D3 LEG DAY 2
Uploaded: 2024-04-23T23:47:50.681Z
Duration: 70 min
Description: W1/D3 LEG DAY 2

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

Elle

THE BURN WAS REAL!! 🔥Absolutely loved it thank you!

Susie

Naleni

Be more specific when to switch legs for a reverse lunge, and maybe not only have one set for the quad extensions, because if we’re continuing to go down in weight then we should be able to put where we start and where we end, and maybe to do more than 3 reps, and in fact do however many reps you can on one weight and go down to the next weight and do the same, maybe?

Alexys Guevara

beyond killer day … i LOVED it
the glute pump is gnarly 😍

back squat
dumbbell rdl
reverse deficit lunge
glute bridge triset
quad extension tower of terror

SET UP:
Find an open squat rack or you could also use a smith machine, hack squad machine, any squat machine that you like / is available to you! Or you could also use two dumbbells. 

You want to make sure that the barbell is racked just below the tops of your shoulders so that you can unrack it easily by slightly bending to get under it, then pressing up to stand and taking a step back. 

FORM TIPS:
You want the barbell to sit on top of your traps/shoulders, NOT ON YOUR NECK!

To unrack the barbell, you should place both feet under the bar and push up with your legs to lift the bar out of the rack and step back. If you push up and cannot clear the racks with ease, place the barbell back on the racks, get out from underneath the barbell, move the barbell off the racks and lower the racks. 

Once you have unracked the barbell, step back about 1-2 steps. Far away enough from the squat rack that you wont hit it on the descent of the squat but not too far where you are no longer above the safety bars. 

For your stance, this might be different for every one depending on your leg and your femur length. Start with your feet at hips width apart and toes slightly pointed out and squat down. If this doesnt feel comfortable for you you can either widen or narrow your stance and play around with the rotation of your foot. Because of the way my legs are, my stance is slightly wider than shoulder width apart and feet rotated about 45 degrees outward. 

Once you have your stance down, BRACE your core (inhale deeply, filling your belly then flex your abs as if some one was about to punch you in the stomach) by doing this you will reduce the risk of injury and create tension and stability to help you in your squat. Lower down pushing your butt back, trying to get your femur to parallel with the ground, making sure your knees track inline with your toes (you do not want your knees to cave in at any point during the squat). Once you reach the bottom position, push through your entire foot to get you back up.

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

Back Squat

SET UP:
Grab two moderate weight dumbbells. I would suggest standing next to a mirror to be able to see your form from the side. 

FORM TIPS:
This is a GLUTE BIASED rdl so you want to think of it more like a hinge movement with your hips. Keep a neutral spine (tuck your pelvis in), slight bend in the knees and think to send your hips back until you feel a good stretch in your glutes. Trace your legs with the dumbbells, they should not float more than an inch away from your legs through the entire movement. Stop when you hit about halfway down your calves / your upper body is parallel with the ground. 

I always think about screwing my feet outwards while not actually moving my feet and that mind to muscle connection, think about only using and squeezing your glutes to get you 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

Dumbbell RDL

SET UP:
Find the smith machine and place either a 35 lbs or 45 lbs plate slightly in front of the bar of the smith machine. Without adding any weight find where the plate 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:
The working leg should be planted in the middle of the plate you just set up. To target your glutes youll want to slightly lean forward and drive through your heel on the way back up. Try your hardest to not push off the back leg to get you back up, only use the glute of the front leg.

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

Smith Machine Reverse Deficit Lunge

SET UP:
For this you will only need a single dumbbell and a bench or box. 

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

When using a dumbbell for kas glute bridges or hip thrusts make sure to place it on the top of your quads where there is some muscle protecting your bone, you don’t want to place it directly on your hips!! And you can also add a folded up mat under the dumbbell for added protection. 

The form of a b-stance kas glute bridge is identical to a normal kas glute bridge 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.

WEIGHT:
Increase the weight by 5-10 lbs each set. With this one you don’t have to go super heavy / increase the weight every set. Since we are doing a combined 30 reps you are definitely going to feel the burn with only a little bit of weight. A sign that you should move up in weight is if you get to the end of the triset easily / with little to no burn of the bunsss.

KAS Glute Bridge Triset

For the tower of terror, start with the heaviest weight you can do for 3 reps. Once you’re done with the 3 reps, drop down one weight and do 3 more, drop down one more weight and do 3 more, and repeat until you are at the bottom of the weight stack. 

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

W1/D3 LEG DAY 2

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

Claire

Hannah

amazing burn! especially with the glute hyperextensions

Camille

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

Emily

W1/D4 BACK & BICEPS

Lobna

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/D3 LEG DAY 2

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