Name: Playbook - Livin Toned - Leg day 2
Uploaded: 2022-05-23T18:15:26.332Z
Duration: 90 min
Description: Leg day 2

This is a glute and hamstring focused leg day, and I know what you’re thinking “glutes???” Yes glutes, they are the biggest muscle in our body and everyone likes big glutes so let’s grow them!

Make sure you are fully wedged in and stable when doing this exercise 

Set up tip:
- make sure your knees are in alignment with and next to the axis or rotation

Seated hamstring curls

(Can be done with a smith machine as well)

Keep your shins perpendicular to the ground at the top of the thrust, make sure you squeeze your glutes as hard as possible at the top and also holding the weights there for a second or 2

Glute bridge

Focus on pushing your hips back as much as possible and that is the lowest point you should be doing to. Make sure you are standing hip width as well. Any wider and your glutes will do less work.

RDLs (Romanian deadlifts)

For the set up, use around 10 inches of back foot elevation. We wouldn’t recommend using a bench, try towering some number plates (1-3 20kg number plates will do) depending how mobile you are

You should be looking at driving your front knee forward, and going as deep as possible 

Don’t keep one foot directly in front of the other foot, it will give you less balance that way. Instead, have your stance at hip width with one leg in front and one leg behind

Can be done with dumbbells/ smith machine/ barbells

Bulgarian split squats

Make sure you are going all the way down and holding the weight there for a second. Do the same thing at the top or the raise as well

Calf raises (straight leg)

Leg day 2

Julie

Leg day 1

it’s a lot more intense once you reduce the sets and focus on your movement which i wasn’t doing before so 👍🏿

Albert

Great workout! I feel my back is gonna be sore tomorrow

Pull day 1

Push day 1

Quite intense, focusing on mind-Muscle connection when doing this was worth it! 10/10 would recommend

Leg day 2

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