Name: Playbook - Katie Becknell - death by legs 💀🫣🫢 (glutes & hams)
Uploaded: 2024-04-23T23:47:50.634Z
Duration: 60 min
Description: death by legs 💀🫣🫢 (glutes & hams)

Elaina

4x kas glute bridge death set
4x8 each leg b-stance rdl
3x10 landmine curtsy lunge
3x10, failure glute biased back ext dropset
3x15 lying ham curl

I am sorry for this one in advance 🙃

the death set goes as follows:
• 10 b-stance reps on each leg
• 10 regular stance reps 
• hold to failure 
NO BREAK IN BETWEEN

the set up and form of a b-stance kas glute bridge is identical to a normal kas glute bridge however the heel of one foot is planted slightly forward, in line with the ball of the other planted foot. this will isolate the glute on the side of the fully planted foot. 

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.

Barbell KAS Glute Bridge Death Set

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:
For B-Stance, your form will be basically identical to a regular glute biased rdl however one foot will be planted slightly behind the working leg and is really only there for balance and stability. When pressing up from the bottom position, only press through the heel of the planted working leg not the back ‘kickstand’ leg. 

Regular RDL form tips if needed👇🏻
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 B-Stance RDL

SET UP:
Find a landmine socket in your gym and a barbell. A landmine socket will be an attachment where you can slide one side of a barbell in and be able to lift and move the free side without the anchored end moving at all. 

FORM TIPS:
For this exercise specifically you will want some kind of weight plate loaded onto the free end of the barbell as you will be slightly leaning into the barbell and having the weight plate there will make it easier for you to rest your upper body on. 

Stand one one side of the free end of the barbell, lift the end with two hands and lean into it, placing your outer foot out past the barbell so that your body is slightly slanted. 

For a curtsy lunge, instead of lunging down directly back you will be crossing behind the planted foot. 

From the starting position, slowly lower down, crossing the back foot past the front planted foot, until your knee is either touching the floor or slightly above it. To return to the starting position, press through the heel of the planted foot, do NOT press off the back foot to get you back to standing!!

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.

Landmine Curtsy Lunge

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. 

This is a dropset so you will be doing 10 reps with weight then drop the weight and immediately go into bodyweight reps to failure. 

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.

Glute Biased Back Extension Dropset

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.

death by legs 💀🫣🫢 (glutes & hams)

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