Name: Playbook - Samantha Skolkin - Week 2 Day 1 Legs (posterior)
Uploaded: 2022-03-07T15:24:38.796Z
Duration: 90 min
Description: Week 2 Day 1 Legs (posterior)

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

Start with the barbell on your upper back

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

Push hips back and lower down until knee 
just touches the floor

Push through your heel and stand up

Repeat for prescribed amount of reps!!

Barbell 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

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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying Hamstring curls

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

Stand tall in front of a long and clear walkway.

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.

Bodyweight Walking Lunges *12 reps each leg*

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

Week 2 Day 1 Legs (posterior)

Week 1 Day 1 LEGS (posterior)

Week 1 Day 2 Back/Bis/Abs

Week 1 Day 3 Shoulders/Tris/Abs

Week 2 Day 1 Legs (posterior)

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