Name: Playbook - Katie Becknell - W1/D3 Leg Day 2
Uploaded: 2024-04-23T23:47:50.693Z
Duration: 60 min
Description: W1/D3 Leg Day 2

Megan Abundis

Tyler

Amber

Morgan

Adding alternate exercises to each workout!

Sophie

It was good but wish there were alternatives listed since sometimes the machine is not available

Christabel

5x6-8 back squat
5x6-8 dumbbell rdl

SUPERSET
4x8-10 single leg hip thrust
4x8-10 walking lunge

3x12-15 leg press
3x12-15 hamstring curls

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. 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.

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. 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 RDL

SET UP:
You’ll need a single dumbbell and either a bench or box that is about the height of your knee for this exercise. 

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 on the side of the working leg slightly below your hips, ideally resting on the very top of your quad muscles not on your actual hip bones. 

Lift the non working leg off the floor and 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”

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 Single Leg Hip Thrust

SET UP:
You’ll only need two dumbbells for this exercise

FORM TIPS:
Holding one dumbbell in each hand, 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. 

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.

Walking Lunge

Hip Thrust / Walking Lunge

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. 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.

Leg Press

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. 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.

Hamstring Curl

W1/D3 Leg Day 2

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

W1/D1 Leg Day 1

Emily

W1/D2 Chest, Shoulders & Triceps

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

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/D3 Leg Day 2

Community

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