Name: Playbook - Samantha Skolkin - Week 3 Day 1 LEGS (posterior)
Uploaded: 2022-03-07T15:24:38.821Z
Duration: 90 min
Description: Week 3 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

Seat yourself on the machine, planting your feet on the platform spaced widely apart.

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

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

Lower the weight by flexing the hips and knees, 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 knees.

Lying Leg Press

Prop the barbell on the back of your shoulders, and hold it with your hands in a comfortable position making sure to stay tight.

Stand tall with your feet together. Keep your core engaged, chest open, and eyes looking straight ahead.

Step back with the left leg, bending the knee to approximately 90 degrees. This will bring the front knee to a 90-degree bend as well. Be sure to keep the chest up and open, with the core completely engaged.

Using the right leg to produce the force, stand up and bring the left leg back to the original standing position. 

Tip: Don't lean forward, but think about the top of your head going straight up to the ceiling. This will force your glutes, quads and core to work. 

Repeat for the prescribed amount of reps!!

Barbell Reverse Lunge

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

Unilateral Seated Hamstring Curls

There are two exercises. First, you will do seated abductors then go right into glute kickbacks with a band. No rest in between those two exercises. This = 1 set

3 total sets 🔥

I love seated abductions as a finisher! 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.

Machine Abductors

In this banded glute kick back variation, start by placing a band around your ankles and holding on to something for stabilization and support. Keep your core engaged the entire time. 

Kick one foot straight back - only going as far as you can without your lower back arching.

Tighten your core, and kick your starting leg back behind you. Keep your knee straight, tightly squeezing your glute and keep constant tension in the band.

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.

Standing Band Kick Backs

Glute Super-set

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.

Week 3 Day 1 LEGS (posterior)

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