Name: Playbook - Kelly Diller - Day 3: Legs/Glutes
Uploaded: 2024-05-06T01:18:18.885Z
Duration: 60 min
Description: Day 3: Legs/Glutes

I order my ankle straps. What modifier can I do in the meantime?

Isabel

12 cable glute kickbacks
10 BB RDL (or DB)
12 Cyclist squats/BW squat pulses (to fail)
10 hip thrusts

- Get into position (holding onto to cable machine) and place the bottom of your foot on the handle or hook to shoelaces
- Bend over to stretch the glutes and stay there
- Push back and up with your foot while extending your leg upwards, keeping a soft knee
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- 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

No heel lifts, just do DB or BB squats. Finish with bodyweight squat pulses

- Elevate heels onto a weight plate or lifts
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat as low as you can go keeping chest upright
- Stand up to full extension

Cyclist Squat

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your body close to floor and press back up to starting
- Keep chin tucked during all reps

Day 3: Legs/Glutes

Community

More workouts from Kelly Diller