Name: Playbook - Katie Becknell - W1/D5 LEG DAY 3
Uploaded: 2024-04-23T23:47:50.651Z
Duration: 70 min
Description: W1/D5 LEG DAY 3

Lobna

Paula

Emily

hip thrusts
sumo squats
cable step ups
good mornings
cable kickbacks

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:
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.

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.

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

Barbell Hip Thrust

SET UP:
All you need for this exercise is a single dumbbell or kettlebell (grab that heavy weight, you can do a lot more weight than you think with this one!)

FORM TIPS:
Feet wider than shoulder width apart and feet slightly externally rotated. I like to grab the dumbbell with my hands stacked on top of each other but you can use any grip thats comfortable for you!

When picking up the weight act like you are doing the squat movement, dont want you hurting anything when getting into that starting position. Keep your shoulders pulled back and down (shouldnt be rounding the back at all during the entirety of the exercise). 

To feel these in your glutes, keep your shins perpendicular to the floor (don’t bend the knees too much). Hinge at the hips and push your glutes back as you lower.  Slowly lower down to where your femurs are parallel with the ground. This exercise its so important to find that mind to muscle connection especially if you want to target your glutes. Think about 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 Sumo Squat

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. 

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

REP RANGE: 8-10
If you get 10 reps, more up in weight
If you get 9 reps, stay at the same weight
If you get 8 reps or less, move down in weight

Cable Step Up

SET UP:
You will need either a barbell or an ez bar (a mini version of a barbell usually ranging from 20-100 lbs). You can also use a dumbbell!

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 barbell is sitting lower on your shoulders / upper back. When you lower down you DO NOT want that dumbbell 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!!

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

REP RANGE: 8-10
If you get 10 reps, more up in weight
If you get 9 reps, stay at the same weight
If you get 8 reps or less, move down in weight

Good Mornings

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 (only a slight bend in the knee) 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.

REP RANGE: 10-12
If you get 12 reps, more up in weight
If you get 11 reps, stay at the same weight
If you get 10 reps or less, move down in weight

Cable Medius Kickback

W1/D5 LEG DAY 3

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

Elle

W1/D2 CHEST, SHOULDERS & TRICEPS

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

W1/D3 LEG DAY 2

W1/D4 BACK & BICEPS

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/D5 LEG DAY 3

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