Name: Playbook - Samantha Skolkin - Legs (posterior) Week 4 Day 4
Uploaded: 2021-10-01T04:06:17.498Z
Duration: 60 min
Description: Legs (posterior) Week 4 Day 4

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

First, you’ll start in a shoulder-width stance with a pair of dumbbells in front of your thighs.

Keep a slight bend in your knees and focus on pushing your butt back as far as possible.

Once the dumbbells reach your knees, do not bend the knees any further. Keep pushing the butt back until the dumbbells reach the mid-shin.

Your hips should stay high, which will cause the tension to increase in the hamstrings and glutes. So, if you feel a lot of tension in your glutes then you’re doing it right!

Maintain a flat back during the movement. Once you’ve reached your lowest point, push through the heels and stand straight up again to starting position while you squeeze your glutes all the way to the top. 

Repeat for prescribed amount of reps.

DB RDLs

Set 1-4 you will be using dumbbells with only 45 second rest in between each set. Right after your 4th set drop the weight and continue doing body weight split squats for 20 reps each leg!!!

Form:
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 far enough in front where you can lunge comfortably. 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 start position. REPEAT for recommended amount of reps!!

Bulgarian split squats *last set body weight split squats!*

Take a seat on the machine with your back placed comfortably against the pad.

Position your lower leg against the pad of the extended lever, adjust the lap pad so that it is securely holding your legs in position.

The lap pad should be between the knees and the hip.

Your toes are facing forwards, make sure that your legs are secured in with the machine comfortably, but are also fully extended directly in front of you.

Begin by flexing your knees using just your hamstrings. This should pull the lever inwards. Continue to do so until the machine is pulled back far enough that it is almost hitting the back of your thighs. Squeeze. 

Throughout the movement, there should be no movement except your legs. 

Your upper body should be kept stationary throughout the entire exercise.

Ensure that your body is comfortable and stationary, otherwise could lead to lower back problems or hamstring strain.

As the contraction is felt at the thigh muscle, squeeze and hold for a brief second before slowly (eccentrically) releasing back to the position you began with. 

Repeat for the prescribed amount of reps!

Seated Leg Curls

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.

Prone Bilateral 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 4 Day 4

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

Courtney Hawkins

It was a good challenge workout! Just what I needed

Nikia

Nikki

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

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

🔥🔥🔥🔥🔥🔥 pure 🔥🔥🔥🔥🔥🔥🔥

Usa08092011

Legs (posterior) Week 1 Day 4

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 4 Day 4

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