Name: Playbook - Samantha Skolkin - Legs (posterior) Week 1 Day 4
Uploaded: 2021-10-01T04:06:17.400Z
Duration: 90 min
Description: Legs (posterior) Week 1 Day 4

As always! Amazing workout! Feelin stronger each time And not as sore 😁🤣

Courtney Hawkins

Nikki

🔥🔥🔥🔥🔥🔥 pure 🔥🔥🔥🔥🔥🔥🔥

Usa08092011

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

Stand with your feet hip-distance apart with a slight bend in your knees, a barbell placed in front of you.

Hinge forward at the hips, keeping your spine long and straight as your torso reaches toward the floor.

Grip the barbell with both hands at shoulder-distance apart, plugging your shoulders back and down to secure your spine and brace your core. 

Look down and slightly forward to align your neck with the rest of your back and avoid hyperextension.

Tighten your glutes, hamstrings and core and drive your feet into the ground to stand up straight, lifting the weight to about your upper thighs.

Squeeze your glutes and lock out your hips at the top.

Repeat the movement by lowering the weight somewhere between your knees and toes (depending on your flexibility), torso parallel to the ground while maintaining a flat back, slight bend in the knees, and core engaged.

Repeat for the prescribed amount of reps!

Barbell RDLs

Begin with a dumbbell in each hand

Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees

Push hips back and lower down until your back knee almost touches the floor

Push through your heel and stand up

DB Bulgarian split squats

Lie face down on the leg curl machine with the pad resting just under your calves. 

Grab the side handles and keep your body flat to the bench as you curl your legs up as far as possible. Squeeze. 

Lower and repeat for prescribed amount of reps.

Hamstring curls

Sit on the ground with your back against a bench, your feet planted firmly in front of you and a padded barbell in your lap. *If you don’t have a barbell, use a heavy dumbell* or you can do this on a lying hamstring machine.

Keep your lower back and knees stable, push through your heels and raise the barbell by extending your hips, making sure to use the force of your glutes rather than your back!! IMPORTANT to tuck that chin and keep it tucked throughout entire lift! This will prevent you from overextending your back while thrusting and allows you to completely push through the use of your glutes. If you ever feel your lower back on these, really try tucking your chin into your chest throughout the entire movement and dropping the weight.

Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground. REPEAT!

**Choose a weight that challenges you but allows you to maintain great form! If you aren’t feeling it in your glutes, drop the weight and focus on contracting your glutes with each rep.**

Barbell Hip Thrusts

Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off.

Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs.

Now place your hands on top of the lever pad in order to prevent it from slipping forward. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position. 

Slowly lower your heels by bending at the ankles until the calves are fully stretched. Raise the heels by extending the ankles as high as possible as you contract the calves.

Hold the top contraction for a second. Repeat for the recommended amount of repetitions.

Seated Calf Raises

Legs (posterior) Week 1 Day 4

Great workout! By lunges I was hobblin’! 😂😂😂😂

It was a good challenge workout! Just what I needed

Nikia

Legs (quads) Week 1 Day 1

Absolute burner! I appreciate SO MUCH the detailed form explanations. Gotta keep those in check sometimes 😊

Devan

The soreness from the leg workout has now been replaced with the soreness after this workout.  I love the challenge!!

Sekela

This was a great workout and I did it from home! I will be doing more🥵

Cindy

Delts/Tris/Abs Week 1 Day 2

Dawn Ralston

Week 1 Day 3 ✌🏻 so far so good! Glad I decided to start.

Back/Bis/Abs Week 1 Day 3

Physically and mentally tired from work routine . Not really working out nighttime either . Usually that's the first thing I do in the am !
Not regretting completing my 5th day though from the program yet 6th day working out ! 
Very challenging day as well ! I'll never regret pushing through failure . Cant wait to see the results at the end of the 4-5 weeks . 
As usual very grateful to you samantha !! Cant stress enough how awesome this program is !! 🔥🙏🏼❤

Delts/Tris/Abs Week 1 Day 5

Skipped Friday’s took active rest Saturday but backed tracked on Sunday to do Friday’s and finished Week 1 Day 6 today! Can’t skip! ✌🏻👊🏻

Back/Bis/Abs Week 1 Day 6

Quads always killed me before. Today I was able to go up weight in everything! I always loved shoulder day the best, but this program - I look forward to leg day! It has become my favorite day! 🙌🏻🥰

Legs (posterior) Week 1 Day 4

Community

More workouts from Samantha Skolkin