Name: Playbook - Leticia Martinez - W1/D1 LEGS
Uploaded: 2024-04-28T15:36:18.948Z
Duration: 55 min
Description: W1/D1 LEGS

A leg day focusing on hamstrings and glutes! lets get it 🔥

Slow and controlled with each rep! if you do not have a physioball you can sub out for a hamstring curl machine. I recommend to do the physioball as it engages not only your hamstrings but also your core.

Physioball Hamstring Curl

2 warm up sets of 8 reps followed by 3 working sets of 10 reps. Increase your weight gradually during the warm up sets until you get to the weight you're using for all 3 sets of 10 reps.
rest 1:30-2 min after each working set.

In your warm up sets the goal is to get the movement down before loading any weight. They should be your lightest set. Once completed you can then starting loading the weight for your first working set.

Barbell Squats

You will complete these 2 exercises before resting. You can superset these or complete all of one then move onto the next depending on how busy your gym is.

Keeping your torso upright, step backward with your left foot and lower your body until your front knee is bent at least 90 degrees and your back knee almost touches the ground. Push yourself back to the starting position. Repeat with the opposite leg.

Dumbbell alternating reverse lunges

Sit on the bench (or chair) with your back straight up and your feet flat on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.

Use medium to heavy weight.

Seated banded abduction

Superset 1

On a seated leg extension machine, complete 3 sets of 15 reps.
rest 1:00 min

Leg extensions

Hold a kettlebell in front of your body with both hands, arms straight. With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height.

20 seconds on, 20 seconds resting in between. 4 rounds.

Kettlebell swings / Leg day finisher

W1/D1 LEGS

#1 START HERE

W1/D2 UPPER BODY

Maria

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