Name: Playbook - Samantha Skolkin - Posterior Leg Day! 🍑🦵
Uploaded: 2021-11-02T02:17:49.748Z
Duration: 90 min
Description: Posterior Leg Day! 🍑🦵

I Love This workout. Absolute killer Leg Workout 💪🏻

Vanessa

Courtney Hawkins

Nancy

Super exhausting but well worth it can’t wait for it to become more instense!

This intense leg day will have you hurting (in the best way possible) 🔥 

We are going to start with the free weight exercises first. These take the most out of us so we need to make sure all of our energy goes into the squats before we hit the accessory work on the machines. 

We are not directly working our quads. Instead, we will be focusing on the posterior chain while focusing on heavy squats first. Please focus on your squats. Stay tight, brace hard and pay attention to your technique. 🔑 

*THIS WORKOUT DOES NOT INCLUDE WARMUPS!!! Please PLEASE focus on WARMING UP before you begin!*

Example warm up:
3x20 bodyweight squats
Barbell back squats - bad for 15-20 reps
Slightly increase weight on bar for reps until you get to your first working set. 

LFG! 😤 Let me know how you like it at the end for a feature on my IG!💯👌

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

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

Repeat for the prescribed amount of reps!

DB Bulgarian split squats

Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight

Lower weight until you feel a slight stretch in your hamstrings

Drive your hips forward and use your hamstrings to power back to standing position. 

Repeat for prescribed amount of reps!!

Barbell RDL

Seat yourself on the machine, slightly angle yourself facing the weight stack and plant your foot on the platform while the other leg is down and out of the way.

Ensure that you are pushing your knee out at all times, not allowing it to cave in. 

Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knee and unlock the sled. This will be your starting position. 

Lower the weight by flexing the hips and knee, continuing as far as flexibility allows. 

Do not allow your lumbar to take the load by moving your pelvis. 

At the bottom of the motion, pause briefly and return to the starting position by extending at hips and knee.

Repeat for prescribed amount of reps!!

1 Leg Seated Leg Press

This exercise is great to develop the top of your glutes! This exercise can be done on an abduction machine, or with a band if you don’t have access to an abduction.

Using a machine, sit down and place the pad on the outer part of your knees. Legs are together. This is the starting position.

Slowly push your knees out to the side and then bring them back, in a controlled motion.

Keep constant tension throughout the entire movement. Do not rush the exercise and maintain an upright posture throughout.

Keep your core tight. Repeat.

Abductor Machine

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 Hamstring Curls

This awesome exercise works the top shelf of the glutes. These are a great isolation exercise and there’s tons of ways you can do this. You can do these with ankle weights, bands, machine or cables. 

It’s really important to have your core completely engaged and tight during the entire exercise to avoid your lower back taking over. 

Whether you are doing kickbacks with ankle weights or cables, etc.. it is very easy to use your lower back to try and lift the weight at the top of the movement. This can lead to upsetting or even injuring your lower back. Instead of arching and using your back, keep your core tight, spine neutral and use ONLY your glutes to move the weight up. 

If you start to feel it in your back, drop the weight. You can do these standing and also kneeling as well.

Place your foot on the platform. Press your chest into the pad for support and grab the handles for support.

While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back and squeeze at the top in order to achieve peak contraction. 

Now, slowly bring your working leg forward, resisting the pull of the machine until you reach the starting position.

Repeat for the recommended amount of repetitions. 

Switch legs and repeat the movement.

Machine Glute Kick-Back

Posterior Leg Day! 🍑🦵

45 Min Shoulder Pump Workout 🔥

INTENSE 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 😍

Posterior Leg Day! 🍑🦵

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