Name: Playbook - Katie Becknell - W4/D3 LEG DAY 2
Uploaded: 2026-01-30T17:24:27.670Z
Duration: 60 min
Description: W4/D3 LEG DAY 2

Taylar

4x6-8 hip thrusts
3x8-10 sumo squats 
3x10-12 reverse lunge
3x10-12 close stance smith machine squat 
2x12-15 glute hyperextensions
3x12-15 hamstring curl

REP RANGE: 6-8

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. Place the dumbbell slightly below your hips, ideally resting on the very top of your quad muscles not on your actual hip bones. 

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”

Barbell Hip Thrust

REP RANGE: 8-10

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 slightly 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). 

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.

Dumbbell Sumo Squat

REP RANGE: 10-12

SET UP:
For this exercise we want about a 3-5 inch high surface for our working leg. Either use a single number plate or stack two plates on top of one another depending on what equipment you have available. 

You can really use whatever form of weight you want for these: dumbbells, kettlebells, EZ bar, barbell or smith machine!

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.

Reverse Deficit Lunge

REP RANGE: 10-12

SET UP:
Find the smith machine. If you don’t have one or if the one in your gym is taken you can use a barbell, ez bar, hack squat machine, dumbbell etc. 

FORM TIPS:
If using the smith machine, place your feet hip distant apart (or closer) and step forward about a foot. You can adjust your feet depending on your leg ratios but I want you to make these more QUAD focused —> the more knee flexion (bend) and farther your knees go past your toes the more you’ll feel this in your quads. Squat down as far as you can while avoiding butt wink and heels lifting off the floor.

Close Stance Smith Machine Squat

REP RANGE: 12-15

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.

Hamstring Curl

REP RANGE: 12-15

SET UP:
Grab a plate or ez bar and find the back extension machine in your gym.

FORM TIPS:
For the glute biased back extension you want your back to be slightly rounded, chin tucked. On the way up think that you are thrusting your hips into the pad and really squeeze your glutes to get you back up. DO NOT over extend your back, your top position should be when you body is in a straight light or even a little less.

Glute Hyperextension

W4/D3 LEG DAY 2

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/D1 LEG DAY 1

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/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! 😍

W4/D3 LEG DAY 2

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