Name: Playbook - Kelli Rose - W2/D3 Legs - glutes, hamstrings
Uploaded: 2023-10-23T12:49:44.881Z
Duration: 75 min
Description: W2/D3 Legs - glutes, hamstrings

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Barbell Deadlift

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your upper back and shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar 
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly, until your glutes are just above the floor

Barbell Hip Thrust

- Position yourself on a leg press machine with your feet hip-width apart on the platform. (Use a relatively light weight, about half of what you’d use for two leg presses)
- Press the platform up with both legs to full knee extension, unhook the latches, then put one foot on the floor
- Lower the weight by flexing the hip and knee, continuing as far as flexibility allows
- At the bottom of the motion pause briefly and then return to the starting position by extending the hip and knee
- Complete desired reps then repeat on the opposite side

Single Leg Leg Press

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Hold the frame for support and forward hinge at the hips
- With your core engaged, and knees slightly bent, squeeze your glutes to raise your working leg backwards as high as you comfortably can
- Keep your opposite leg firmly planted to provide balance
Pause and squeeze the glute at full contraction
- Slowly lower your working leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

- Setup in an upright position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

Abductions

- 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 extended right in front of you
- As you exhale, pull 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 inhale

Seated Hamstring Curl

W2/D3 Legs - glutes, hamstrings

Janet

Briana

Oh goodness… that was day one?!?! Lord I’m gonna be feeling it tomorrow. So good! 🩵

Carly

W1/D1 Legs - quads, calves

I did this whole set slow and controlled and it was amazing!

Hazel

Jalen

W1/D2 Pull - back, biceps, shoulders

Sophie

W1/D3 Legs - glutes, hamstrings

Areli Vázquez

My shoulders are on 🔥🔥🔥 a good one!!

Victoria

W1/D4 Push - chest, triceps, shoulders

In my case, it will help to see the way you are doing the exercise from different views.

Gabriela

Baylee

I did more than what was on the agenda but I got it done💪🏻

Caitlyn

W1/D5 Full Body

Some exercises are not for a begginer or someone who has not exercised in a long time ago. Maybe you could suggest variations

Fiona

W2/D1 Legs - quads, calves

Amazing!! The superset at the end was amazing but it hurt so bad🤣

W2/D2 Pull - back, biceps, shoulders

That was a good set with different exercises

Astric

W2/D4 Push - chest, triceps, shoulders

W2/D5 Full Body

Ok I got to say this has been one of my favorite leg workouts. Challenging BUT felt so good after.

Vanesa Heraldez

W3/D1 Legs - quads, calves

The videos weren’t loading for the workout 🫠

W3/D2 Pull - back, biceps, shoulders

I officially won't be able to walk tomorrow. These workouts keep getting better 😩

W2/D3 Legs - glutes, hamstrings

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