Name: Playbook - Samantha Skolkin - Week 1 Day 1
Uploaded: 2021-10-21T02:10:55.038Z
Duration: 45 min
Description: Week 1 Day 1

Nikia

Nikki

Great it did not take as long as I thought it would. Tomorrow do I do legs again?

Maribelle

Great , there was not so much volume I as spected but I feel my Hams and Glutes pumped!

Jorge

Jeff Fraser

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

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

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

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!

Week 1 Day 1

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