Name: Playbook - Katie Becknell - W3/D1 LEG DAY 1
Uploaded: 2026-01-30T17:24:27.631Z
Duration: 60 min
Description: W3/D1 LEG DAY 1

4x6-8 squat
3x8-10 rear foot elevated split squat 
3x10-12 rdl
3x10-12 single leg press
2x12-15 cable kickback
2x12-15 abductions

Feel free to do whatever type of squat you want (ie pendulum squat, hack squat, belt squat etc) but whatever you choose, do the same thing each week and progress in weight!!

REP RANGE: 6-8

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.

Squat

REP RANGE: 8-10

SET UP:
For this you can either use a smith machine, barbell, dumbbells or kettle bells but I would suggest a barbell to challenge your balance!! Then you’ll also need a plate or box that is 3-4 inches off the ground, place this a few feet back from where the barbell is racked. 

FORM TIPS:
Before using any weight, make sure the plate / box is positioned correctly. You want to place your foot on the plate / box then place the front foot in a position where at the bottom of the movement your front leg creates a 90 degree angle. 

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!!

Rear Foot Elevated Split Squat

REP RANGE: 10-12

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: 10-12

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 drive through the foot to press the plate back up.

Single Leg Press

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. With my planted foot Ill actually step over the cable but you dont have to do that! 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

W3/D1 LEG DAY 1

Taylar

Informative and easy to understand thanks girly pop

Chantelle

Halle

READ ME BEFORE STARTING THIS PROGRAM!!

MEALS OF THE WEEK (WEEK 1)

Cierra

Emily

Helping my form and kicking my ass all at the same time😍😍

Alyson

W1/D1 LEG DAY 1

Katie you about to kill me gf (in the best way)

Charla

Reanna

W1/D2 UPPER BODY 1

Phacharee Arunleung

I feel like I’m actually starting to get my form down and feel it where I’m supposed to be!!

W1/D3 LEG DAY 2

W1/D4 UPPER BODY 2

I think it would be nice to see more variety in the cardio/core days :)

Rosie

W1/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 2)

jennie

Gloria

W2/D1 LEG DAY 1

Lobna

W2/D2 UPPER BODY 1

Absolutely killer, completely kicked my ass in every right way 🔥😭❤️

Sylvie

Juli

W2/D3 LEG DAY 2

W2/D4 UPPER BODY 2

W2/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 3)

W3/D2 UPPER BODY 1

W3/D3 LEG DAY 2

W3/D4 UPPER BODY 2

W3/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 4)

my fav program by far! I love seeing AND feeling my progression each week :)

W4/D1 LEG DAY 1

W4/D2 UPPER BODY 1

W4/D3 LEG DAY 2

W4/D4 UPPER BODY 2

W4/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 5)

It was great, I'm finally seeing the change effect. I on my body and I'm so happy! 😍

W3/D1 LEG DAY 1

More workouts from Katie Becknell