Name: Playbook - Sarah Herse - IFBB Bikini Pro Clare Morrow's Leg Day
Uploaded: 2024-03-20T21:08:55.051Z
Duration: 60 min
Description: IFBB Bikini Pro Clare Morrow's Leg Day

It was a killer leg day!! I’ve gotta get faster since only 1 hr of a workout was suggested… 🦵🏼

Paula

Clare Morrow is a total inspiration. At the age of 41, she decided to start her fitness journey, lost 35 pounds, and went on to become an IFBB pro. Try her leg day workout and see how she's built that amazing body!

Warm-up: Start by burning out the glutes.
A.3 Sets: 
A1. Banded or Cable Kickbacks x 20 reps
*Rest 30 sec between sets

B. 4 Sets
B1. Leg Extensions x 20 reps
*Increase weight each set and the last set is a drop set
*Drop set - light weight as many reps as possible

C. 4 Sets
C1. Leg Press x 10 Reps (feet high and wide)
10 reps (feet low and close)
*Drop set on last set (any foot position) - as many reps as possible
*Start with no plates & work up in weight each set
*Rest 1 minute between sets

D. 4 Sets (Superset):
D1. Glute Bridges x 20 reps
D2. Curtsy Lunges x 20 reps
*No rest between movements- make it burn!
*Rest 1 minute between sets

E. 4 Sets:
E1. Back Squat x 15 reps 
*Start Light & Work up in weight each set* Final set should be heavy!
(Sub with cable squats if preferred)
*Rest 1 minute between sets

F. 4 Sets:
F1. Hamstring Curls x 15 reps
*Drop set on the last set
*Rest 1 minute between sets

**Only train for 1 hour but if you have time, pick one finisher for your glutes!  The abduction machine is a great choice!

A.3 Sets for a warm-up (not too heavy)
A1. Banded Kickbacks x 20 reps (each side)
*Rest 30 sec between sets

- Place a resistance band around a stationary rig and the other at the ankle of one leg. You should be able to stand comfortably with your feet shoulder-width apart and the band taut.
Place your hands on your hips or grab the rig in front of you. - Place the leg with the band slightly behind and diagonal of your front leg. Toes should be resting on the ground. There should be tension in the band.
- Tighten your core, and kick your right leg back. Keep your knee straight, tightly squeezing your glute.
- Return your right foot to starting position, keeping tension in the band. 
- Repeat for desired amount of reps and switch legs.

Standing banded or cable glute kickback

B. 4 Sets
B1. Leg Extensions x 20 reps
*Increase weight each set and the last set is a drop set
*Drop set - light weight as many reps as possible (until failure)
*Rest 1 minute between sets

- Choose your weight & sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Also, make sure that your legs form a 90-degree angle b/w the lower & upper leg.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale

Leg extensions

C. 4 Sets
C1. Leg Press x 10 Reps (feet high and wide) then 10 reps (feet low and close)
*Drop set on last set (any foot position) - as many reps as possible
*Work up in weight each set
*Rest 1 minute between sets

- Place your legs on the platform directly in front of you at a shoulder-width stance.
- Lower the safety bars holding the weighted platform in place & press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your hip crease is below knee crease
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.

Leg press

D. 4 Sets (Superset):
D1. Glute Bridges or hip thrusts x 20 reps
D2. Curtsy Lunges x 20 reps
*No rest between movements - make it burn!
*Rest 1 minute between sets

*Can sub for banded/dumbbell glute bridges*

- Lay on back and roll a barbell over your legs and let it rest where your hips bend. Consider using a pad that wraps around the barbell to cushion the weight against your body.
- Bend your knees 90 degrees, so they point up to the ceiling.
- Keep your feet flat on the floor.
- Place your hands around the barbell.
- Use your heels to push your hips upward while you hold the barbell. Your shoulders and head will remain flat on the floor. Your knees should still point upward, with your body forming a straight line from your shoulders to your hips. You may feel your abdominal muscles tightening while moving into this position.
- Hold this upward position for a few seconds, then slowly release back to the floor.

Barbell glute bridge or hip thrusts

*Can use banded or no band*

- Stand tall, step one leg behind you and across your body.
- Place the stepping foot on the floor and gently bend at both knees until the stepping knee is almost on the ground.
- To stand, think about pressing the floor away with your standing foot.

Curtsy lunge with mini band

Circuit 1

E. 4 Sets:
E1. Back Squat x 15 reps 
*Start light & work up in weight each set*
(Sub with cable squats if preferred)
- Should-width stance with hands just outside shoulders and full grip on the bar
- Bar rests on upper back, elbows pointed slightly back
- Keep in line with toes and lumbar curve maintained
- Hips descend back and down and squat below parallel
- Drive feet through floor and push knees out until full extension is reached to complete the rep.

Barbell back squat

F. 4 Sets:
F1. Hamstring Curls x 15 reps
*Drop set on the last set
*Rest 1 minute between sets

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.

Machine seated hamstring curls

Finish off the glutes with some hi rep burnout exercises!

- Exhale as you push against the pads with your knees until your hips are fully abducted.
- Inhale as you reverse the movement and return your legs to the starting position.
- To emphasize the activation of your gluteus maximus, sit upright or even lean forward a little. To emphasize the activation of your gluteus medius, sit back.
- Do not allow the weight plates to come crashing down as you reverse the movement; keep the weight plates suspended.

IFBB Bikini Pro Clare Morrow's Leg Day

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