Name: Playbook - Kelly Diller - Day 3: Legs
Uploaded: 2024-04-29T00:28:23.606Z
Duration: 60 min
Description: Day 3: Legs

10 banded glute kickbacks/banded lat walks (no bands, could use a cable machine for glute kickbacks)
No cable: Do weighted step ups

12, 10, 8, 8 Leg press
10 DB or BB RDL
12 Sumo squats

- 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)

- 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

- place band around ankles, find a wall for stability, core tight 
- Push back with 1 leg and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

MORE GLUTE STIMULUS: bend over a box or hinge touching a wall, then kick leg back, control the return.

Banded glute kickback

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward and tension on the band

* Don’t bring feet too close together that you lose all tension on the band

Lateral band walk (knees)

Superset

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Day 3: Legs

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