Name: Playbook - Katie Becknell - W1/D3 Leg Day 2
Uploaded: 2024-04-23T23:47:51.372Z
Duration: 60 min
Description: W1/D3 Leg Day 2

jennie

Stacey

That was awfully painful! My legs are DEAD

Juliette

Girllll who hurt you to make this revenge workout 😭😭😭, THE BURNNNNNNNN!!! 🔥🔥🔥🔥 new favorite ❤️

Hevia

Ashlyn

Elise

Great leg day! It’s a little confusing on the cable and single leg movements if that rep count is per leg or for both legs

Serena

Sara

putting step ups and split squats in the same workout should be a crime 🥲

Emily

reece

Raniya

4x8-10 back squat
4x8-10 dumbbell rdl
3x18-20 bulgarian dropset 
3x10-12 step up 
3x12-15 cable kickback
3x12-15 abductions

REP RANGE: 8-10

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.

Back Squat

REP RANGE: 8-10

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.

Dumbbell RDL

REP RANGE: 8-10

Do 8-10 reps weighted straight into 8-10 reps bodyweight. 

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

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. 

For this Im actually showing you guys the more glute biased bulgarian split squat. 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!!

Bulgarian Split Squat Dropset

REP RANGE: 10-12

SET UP:
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). Place the bench / stool in front of the cable machine, about a foot away. Set the machine to the lowest level and attach a single handle. 

FORM TIPS:
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 handle in the same arm as the working leg. Slightly hinge forward at the hips to target your glutes more, keeping your shin perpendicular with the ground. Use your free hand to stabilize on the machine in front of you.

Cable Step Up

REP RANGE: 12-15

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. 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.

Cable Medius Kickback

REP RANGE: 12-15

SET UP: find the abduction machine and set it so that the legs of the machine are at the closest setting together. 

FORM TIPS: Hinge forward about 45 degrees, you can hold onto the machine if it helps. Keeping your feet aligned with your knees, push out your legs against the pads and make sure you keep the movement slow and controlled. You don’t want to be slamming the weights on each rep.

Abductions

W1/D3 Leg Day 2

Jill-Dey

Karli

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

Lobna

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

Selyna

W1/D5 Functional Full Body

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

W1/D3 Leg Day 2

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