Name: Playbook - Kayla Durck - W1/D1
Uploaded: 2023-05-08T04:26:09.421Z
Duration: 45 min
Description: W1/D1

Even harder the second time 😅- Thank you, Kayla!!

Audge

After taking a wk off from the gym, it's exactly what I needed! 🦵🏼

Angela

Great workout! I had a challenge with one leg RDL and cable single left kickback. I didn’t even know how to set up cable exercise 😂 I will ask the gym coach next time when it’s less busy ;) I feel so embarrassed 🙈

Victoria

Jennifer Shaw

Day 1 - Glutes/Hamstrings

- Hamstring curls 3 x 8-10
- Single leg RDL 3 x 8-10/s
- DB Deadlifts 3 x 8-10
- DB Squats 3 x 8-10
- Side lunges 3 x 8-10/s
- Cable Kickbacks 3 x 8-10/s

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are fully straight right in front of you
- As you exhale, curl the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you breathe in

Machine Hamstring Curls

- Start by staggering your feet into a kickstand position 
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbell straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

8-10 reps each side

SL DB RDL

- Stand tall, holding a dumbbell in each hand just forward of the body
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing position

DB Deadlifts

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down to parallel
- Push through your heels to stand back up

DB Squats

- Start in a standing position with your feet hip-width apart
- Step laterally with one leg and the other leg remains extended 
- Bend your knee to about 90 degrees as you lower yourself
- Keep your core engaged and your trunk upright
- Finally, forcefully push off from your bent leg to return to the starting position
- Repeat to the opposite side
- Alternating back and forth for time or reps

8-10 reps each side

Bodyweight Side Lunges

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your ankle is in line with the pulley
- Attach the ankle cuff to your ankle
- Set the desired weight on the pulley machine (it’s best to start light and work your way up).
- Hold the frame for support and hinge at the hips to keep your chest upright
- With your core engaged, and knees slightly bent, squeeze your glutes to pull your leg backwards
- Keep your opposite leg firmly planted to provide balance
- Slowly return your leg to the starting position 
- Complete the desired reps then repeat on the opposite side

8-10 reps each side

Cable Glute Kickbacks

W1/D1

I liked every exercise of this workout!! I also just LOVE arm day 😅 -Thanks Kayla :)

W1/D1

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