Name: Playbook - Katie Lee - Week 1 through 4- day 6: Leg day (glute and ham focused) 🔥
Uploaded: 2024-04-16T18:07:04.531Z
Duration: 60 min
Description: Week 1 through 4- day 6: Leg day (glute and ham focused) 🔥

Love this workout!!! 🏋️‍♀️ 🍑

Angela Christine

Awesome glute day!!!! 🍑 🏋🏼‍♀️

🏋🏼‍♀️ great Sunday squat!! 💪🏻

Get these wheels to the next level with a new split routine for legs - quads and glutes/ham on separate days! 🎯

Place feet elevated on two plates in sumo position 
Keep bar close to body, drop hips to floor, keeping back straight and pelvis tucked under you.

Deficit sumo deadlift

Back flat and firmly against pad, facing away from machine 
Toes in sumo position, keeping back flat the whole set 
Go as low as you can control

Sumo hack squat facing out

-Adjust machine and bench so the bar lines up with your hips and your shoulders are on the bench behind you. 
-Driving through your heels coming up, thrust your hips up towards the ceiling. 
-Drop your butt as low as you can control at the bottom then explode up into your thrust! 
-Squeeze!

Smith machine glute thrusts

Place a step on the floor 
Get under bar and place both feet on stepper. 
- Lunging backwards with one foot, bring knee to the floor 
Press through heel to stand up and back on stepper, repeat reps for one leg then switch legs 
Super set this with your power band RDLs

Deficit reverse lunges on smith machine

If you don’t have this machine set up you can also hook bands to a squat rack that has metal band holder at the bottom of rack. This is super set with DB squat!


- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL with power bands

- Start feet shoulder width and heels elevated on small weight plates 
- Hold the dumbbell in goblet position - keep elbows in and DB close to your body
- Push your hips back and down as you lower to passed parallel, keep head straight 
- Drive through your heels to stand back up
Super set this with hamstring curls to finish!

Dumbbell goblet squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Week 1 through 4- day 6: Leg day (glute and ham focused) 🔥

Definitely a challenge, a hell of a ride!

Linus

Short leg day bc kidz 😑 good pump anyways

Week 1 through 4/Day 1 Leg day (quad focused) 🦖🦖

Week 1 through 4/D2 Delts for Days💥 plus core workout!

Short river workout with bands and a little legs/cardio thrown in. Keepin it goin on vacay 💪🏻

Week 1 through 4/D3 Back and bicep program 💪🏻

Once again, a great compilation of the training program.👍

Loving these workouts and the split. Not complicated and fancy like some others I’ve done in this app. Just hard ass work. 💪🏻

Week 1 through 4- day 6: Leg day (glute and ham focused) 🔥

Community

More workouts from Katie Lee