Name: Playbook - Samantha Skolkin - INTENSE Leg Day!! 😈
Uploaded: 2021-11-02T02:48:17.424Z
Duration: 90 min
Description: INTENSE Leg Day!! 😈

*Please make sure you’re warm before you begin your first working set. Do as many warm ups as you need before you begin!*

This workout is NOT for the complainers or the weak! 💥THIS IS A REALLY HARD SESSION‼️I think we all know by now how much I LOVE to train legs and I love long, challenging workouts! 

This isn’t a typical workout that you should be doing every week. It’s also not for everyone to do! It’s for advanced lifters who have experimented with different intensity techniques and have good overall lifting technique.

Every once in a while, you need a KILLER workout to test yourself, to see how far you can push and how much you really have in the tank. This is one of those workouts!! 💯 

This workout will consist of a full blast program dedicated to building quad size, developing hamstring growth, and increasing calf definition. This is a hypertrophy program so please prioritize fueling up for this because you’re going to need it. 🍱 

If you’re on a caloric deficit, I do not recommend this program since it’s going to require a ton of your energy. Make sure you also prioritize post workout recovery. 

I can’t wait for you guys to train like me. Are you ready for this? 😈

Stand with your feet shoulder width apart. You can place your hands behind your head or out in front of you. This will be your starting position.

Begin the movement by flexing your knees and hips, sitting back with your hips.

Continue down to full depth if you are and quickly reverse the motion until you return to the starting position. 

Keep your head and chest up and push your knees out.

Warm Up Bodyweight Squat

Warm up with the bar and gradually add weight before you begin your working sets! You must be WARM!

Your feet should be about shoulder width apart or slightly wider and your toes should be facing forward or slightly pointed out but the most important thing here is comfort and of course feeling stable. VERY important! Everyone has different body mechanics and anatomical differences and not everyone is built the same which is why we can’t all have the exact same squat stance. The most important thing with your foot placement is finding a position that will allow you to hit proper squat depth!

Look directly forward, focus on a point and do not look up or down.

Keep your neck in a neutral position. Brace your core muscles.

Bend your knees and hinge at the hips at the same rate as you descend into your squat.

Grip the floor with your feet and drive through the mid foot. Hit parallel or below. Repeat.

Barbell Back Squat

This is going to be a dropset.

4 sets of Bulgarian Split Squats with 45 sec rest in between. 

After your 4th set, immediately lower the weights and go straight into set #5 for 20 more reps. 

Feel the burn!!!

In order to target more of the quads on the front of the leg while doing Bulgarian split squats, start by taking a shorter stance. That means keep your front foot closer to the bench.

When you perform the squat movement, your knee should pass over your toe. This increases knee flexion and activates more quads as you push back up to the starting position.

Lift your right or left leg (whichever leg you prefer to start on first. I start with my weaker leg first) and place it on the bench behind you. Your feet should still be about shoulder width apart and the forward foot should be closer to the bench than the glute version (further from the bench) so you can work your quads. It may take a few foot movements to find where the perfect spot is.. that’s completely fine. You’ll get it down.

Keep those abs tight, lunge down on your forward leg while keeping your back foot stable to the bench. Stop lunging when your leg is parallel to the ground or below. Hold it there for a second then drive through your heel to stand back up in starting position. Repeat!!!

4 Sets Close Stance Bulgarian Split Squats

1 dropset (lighter weights) Close Stance Split Squats

Close Stance Bulgarian Split Squat *DROPSET* on last set

YOU MUST HAVE A DIP BELT IN ORDER TO DO THIS EXERCISE! *The beauty of this exercise is you can do it in any gym that has plates!*

First wrap the dip belt above your hips

Place the chain through the hole of the plates and secure it back to your belt. 

Stand on the elevated surface about shoulder width apart.

Take a deep breath and descend into the squat by bending hips back while allowing knees to bend forward, keeping back straight and drive your knees out. 

Descend until thighs are parallel to the floor or below. 

Squat up by extending knees and hips until legs are straight. 

Repeat for the prescribed amount of reps.

Hanging Plate Belt Squat

This is going to be a dropset.

4 sets of leg extensions with 45 second rest. 

After your 4th set, immediately lower the weights and go straight into set #5 until FAILURE!

Feel the burn!!!

For this exercise you will need to use a leg extension machine.

First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position.

Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.

Using your quadriceps, extend your legs to the maximum and squeeze. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.

Slowly lower the weight back to the original position. Repeat for the recommended amount of reps.

4 Sets Leg Extension 5th Set Dropset

One Leg Ext Dropset to failure

Leg Extension *DROPSET* on last set

This is going to be killer!! 

Set 1: lying leg curls for 20 reps superset with 20 reps bodyweight squats 

Set 2: lying leg curls for 20 reps superset with 20 reps bodyweight squats 

Set 3: lying leg curls for 20 reps superset with 20 reps bodyweight squats 

Set 4: lying leg curls to FAILURE then superset with bodyweight squats to FAILURE!!!

45 second rest between each superset.

Let’s go!!!

Lie face down on the leg curl machine, stretching your legs out fully. 

The roller pad should rest a few inches over your calves, just above the heels. 

Grasp the support handles on the side of the machine. 

Flex your knees, pulling your ankles as close to your glutes as you can and squeeze. 

Return your feet to the starting position in a slow and controlled movement and repeat for the prescribed amount of reps.

Lying Leg Curls

Bodyweight Squat

Superset

Stand tall in front of a long and clear walkway with a pair of dumbbells in each hand (you can also lunge with a barbell across your back). 

Your feet should be hip-width apart, your chest up, and your core and glutes engaged. 

Take a big step forwards with your left foot, lowering until both your knees are bent at 90° and your front thigh is parallel to the floor.

Push off of your back (right) foot, bring it forwards and step straight into another forward lunge. 

Tip: You can come back to a standing position in between, and that’s a good place to start with the walking lunge, but it’s all the harder on your core if you try and stay as low as possible while moving forwards. 

Make sure you keep your torso upright and core braced as you move.

Dumbbell Walking Lunges Burnout

Simply stand on the edge of a set up. 

Your non working leg will be hanging loose while your working leg will raise and lower your body with the toes. 

Squeeze at the top and repeat for the prescribed amount of reps!!

Unilateral Standing Calf Raises

INTENSE Leg Day!! 😈

45 Min Shoulder Pump Workout 🔥

I Love This workout. Absolute killer Leg Workout 💪🏻

Vanessa

Courtney Hawkins

Nancy

Posterior Leg Day! 🍑🦵

It was great. I guarantee my glutes are sore. I added a 10 min elliptical warm up and lat pull downs just because I am trying to add in back work 3 times a week to grow my back.

Christina

Maribelle

Looooved this quick but amazing workout, didn’t have much time at the gym so this was perfection, 30 minutes and my legs as shaking so hardddd. Amazing Sammy 😍

INTENSE Leg Day!! 😈

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