Name: Playbook - Lean Beef Patty - W1/D1 Legs (Glutes & Hamstrings)
Uploaded: 2023-04-07T22:22:29.633Z
Duration: 45 min
Description: W1/D1 Legs (Glutes & Hamstrings)

I wished more notes on which muscles should be activated

Carolina

I think you should add modifiers. For example, for girlies like me who have the balancing finesse of newborn fawn, I think we should be able to use resistance bands in lieu of the barbells for hip thrusts. Other than that, killer workout!

Tiffany

Joah

visited my girlfriend in another state after the new years challenge and found that I could lift her quite a bit easier. I don't intend on stopping this anytime soon though.

Melanie

Could you explain if your sets are being used as drop sets or are you keeping the same weight each time when you do these 20-10-8-10-10 sets? Would be helpful to know if we should do as a drop set or routine set of same weight the whole time. Thanks.

Paige

Can’t get sumos right so just did 5 sets total of conventional deads. Great workout!

Frankie

Had to modify due to lack of equipment at the gym I’m at today but it was 🔥🔥 Definitely getting me out of my comfort zone

Patience

Me lastime mucho la espalda deberías dar la opción que no involucre tanto la espalda con deadlifts

Elias Alcocer

Lillian

My legs are jello in a good way. I feel like I got a great workout but at no point did I feel joint pain it was a great push and easy to modify. The warm up is really good too

Hannah

It was great! I lowered the reps for the deadlift just because I haven’t done it in awhile and then supplemented the sumo deadlift for a sumo deadlift with a dumbbell because there wasn’t any space but it was great!

It was great! My legs are absolute jelly and trembling, I am so stoked to get my workouts done! Excuse me while I figure out how to walk up steps now haha!

Roseanne

Elevated toe deadlifts had me shaking. I love it! I’m super sweaty

Lizbeth

Seth

Dam...I didnt think my glutes could get activated like that!

Luke Oliver

This workout kicked my ass when I started but it was worth it! Thanks Patty!

Matthew

Was destroyed after but did thw initial warm ups as a cooldown and now im ready for tomorrow’s workout

Michael

Amazing workout can’t wait to see my progress

Khalid

Tanner

Nikki

Mackenzie

Carson

Abby

I could have done better, but my back hurts 😢

Alsu

I actually feel like I did something right lol love this

Rachael Barrera

First LBP workout ever. It's killer but super easy to follow. No more gym anxiety. Just follow her steps and off you go. Thank you, Muscle Queen!!!

Jose

Ali A. Bastaki

love how the majority of the sets start with 20reps. really makes me feel the muscle the rest of the set. :)

Chris

Actually completed this with so much focus 💫💫💫

Joana

I really enjoyed it!
I don’t have a lot of gym knowledge and it was really fun to try new things!
My gym doesn’t have all the machines, so I had to improvise a bit

Thanks Patty!

Louisa

Stevie

Fucking terrible. In a good way but imma go cry now wtf dude

Maddy

Hey beef, it was great! But it would be great if there are alternatives. My gym doesn't have leg curls, I didn't know what was the best to replace it so I just did back kicks.

It was fun! and the warm-up was really usefull, I wonder if there is something that should be done for the calves?

Hash Hash

Madison Carrillo

I completed the leg workout!! It was killer. 😻😻😻

Got your plans for a gateway to getting back into the gym. Approachable workouts!

Ryan

Fantastic! I’m sweaty and my ass is on 🔥

Gabby

Dana

After five weeks of not being in the gym, this is brutal. It’s perfect.

Gavin

I sweat to death and my hammys are cryinggggg

Lily

ashley

Janna

Milena Deneno

Taylor

Mona

No man will ever make my legs shake like this has wtf

Alex

Raven

Warm up 5-10 minutes (this could be a walk or a light jog and the warm up circuit) 

Workout:
- Lying hamstring curls 5 x 20,10,8,10,10 
- Weighted hip thrust 5 x 20,10,8,20,20
- Sumo deadlifts 3 x 20,10,5
- Conventional deadlifts 3 x 10
- Toes elevated dumbbell RDL 4 x 15

Wrap up static stretch circuit

- Standing side to side twists 30 sec
- Standing hip circles 60 sec (30 sec each direction)
- 90/90 hip mobility 60 sec
- Static knees over toes lunge 60 sec (30 sec each leg)
- Straight leg walkout 30 seconds

- Standing with your arms out to a T
- Twist your body from side to side

Standing side to side twists

- Standing with your feet shoulder width apart 
- Rotate your hips is a circle clockwise and counterclockwise 
- Warming up your hips

Standing hip circles

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating your knees and your body 180 degrees until your knees are 90 degrees on the opposite side 
- Repeating back and forth

90/90 hip mobility

- From a staggered stance
- Shift your weight forward and down
- Pushing your front knee forward of your toes 
- Sitting your glute to your heel
- The back leg has a slight bend at the knee
- Push back up to starting position 
- Complete desired reps then repeat on the opposite side

Static knees over toes lunge

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your hands back to your feet and reverse the move back to starting

Straight leg walkout

Lower body warm up circuit

- Lying prone in the hamstring curl machine 
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

- 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 the ground

Sumo deadlift

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- Lower with control

Conventional deadlift

- Elevate your toes onto a weight plate
- With dumbbells in each hand held forward of the body
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Toes elevated dumbbell RDL

W1/D1 Legs (Glutes & Hamstrings)

It hurt so good! Excited to see results in the long run 🤩

Forward crunches don't help at all and side crunches make me feel so awkward

W1/D2 Active rest day

Maybe change the order number of arm stuff. By the end i couldn't do the pushups unassisted

Great shock to the muscles my bench is usually around 75 and by the time I got to bench press I couldn’t even finish the last set at 45lb!!

Marlise

W1/D3 Push day

Nisha

Victoria

W1/D4 Legs (Glutes & Quads)

It was a pretty good workout my glutes 😁 , I think legs to bar was a little too hard to start out so I just did some leg lifts instead 🫡 perdóname jefa 😔

Anthony

Every single workout I come out like jelly. I even had trouble driving because my muscles were trembling so much.

Virginia

didn’t know you could have an adductor pump or whatever lmao 😅😅

Haley

W1/D5 Extras & Accessories

I am not as flexible as I thought so I took it really easy.

The stretching felt really good

Best core burn I’ve had in a while! 🔥😁

Havana

W1/D6 Active rest day

I couldn’t for the life of me do a single pull up or chin up 🥲 so I modified it with push machines that targeted those muscles and finished the rest of the workout like normal 😁 thanks for the great routines girly I appreciate you

W1/D7 Pull day

I’ve been bored and not feeling my workouts lately but this was definitely better than what I’ve had before 😁

Rachael

I don’t usually do hip thrusts but I enjoyed doing them today. I also couldn’t get the form down for the sumo and conventional so I skipped it :P

W1/D1 Legs (Glutes & Hamstrings)

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