Name: Playbook - Kelly Diller - Day 3: Legs/glutes
Uploaded: 2024-05-12T21:01:04.687Z
Duration: 60 min
Description: Day 3: Legs/glutes

Varied reps

10,6,6, 6 Sumo DL or Sumo Squat (DB or BB)
10 DB single leg glute bridge
12, 10, 8, 8 Leg press 
8 toes elevated RDL (DB or BB)
10 Step ups

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Try to go as low as you can bringing knees to chest. Reach for full range of motion. 

*Sometimes adding a cushion/pad right where your tailbone meets the back pad will help with range of motion.

Leg press (quad focused)

- Places toes/balls of feet on slant boards or a plate
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight (Keep shoulder blades together)
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Toes Elevated Dumbbell RDL

- Standing next to a bench or box (knee should be level or above hip)
- Place your foot on top of the bench/box
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

*bend forward and stay folded to hit glute (video is more glute stance)
* stand straight to hit quad

Day 3: Legs/glutes

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