Name: Playbook - Sarah Herse - My Leg Day Gym Workout
Uploaded: 2024-03-20T21:08:54.989Z
Duration: 60 min
Description: My Leg Day Gym Workout

This leg day is Ssssoooo solid!! I’m gonna be cryin in 2 days tho 🤪🤣

Paula

I did this workout yesterday at the gym - give it a shot if you want to demolish those legs! (Note: this workout requires access to some gym equipment)

Warmup x 2 sets (optional)

A. 4 sets
A1. Smith Machine Sumo Squat with slow eccentric x 8 reps
*Rest 1 minute between sets

B. 3 sets
B1. Smith Machine split squat x 8 reps/leg
*Rest 1 minute between sets

C. 3 sets
C1. Glute kickbacks x 12/leg
*Rest 1 minute between sets

D. 3 sets
D1. Abduction machine x 15 reps
D2. Adduction machine x 15 reps
*Rest 20 seconds between sets

E. 3 sets
E1. Leg press down on pull-up machine x 12/leg
*Rest 30 seconds between sets

F. 3 sets
F1. Standing calf raises x 15 reps
*Rest 1 minute between sets

2 sets
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

(10 reps each side)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

(10 reps each side)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

*Can also be done with dumbbell using one of the ends*

Kettlebell (or dumbbell) sumo deadlift

- Grasp the dumbbell/kettlebell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. 
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Keep the dumbbell close to your body during the movement.
Focus on keeping your chest tall as you continue pressing your hips back and lowering to right at parallel or below and pause for 2 secs.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels.
- Press through your heels and reverse to a standing position.

Pause goblet squat

Warm-up (leg warmup 1)

4 sets
A1. Smith Machine Sumo Squat with slow eccentric x 8 reps
*Rest 1 minute between sets
(Note: if you don't have Smith Machine, you can use a regular barbell)

- Set the height of the Smith machine bar to chin height. Have bar rest on shoulders and place both hands in overhand grip slightly wider than shoulders.
- Feet on the floor just wider than shoulder-width and pointed slightly outward. 
- Looking straight, bend at both the hips and knees, ensuring that your knees point toward your toes. 
- Continue bending your knees until your thighs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips.
- Push through your heels and extend your legs to return to the starting position. Repeat for the specified number of repetitions.

Smith Machine Sumo Squat W/ Slow Eccentric

3 sets
B1. Smith Machine split squat x 8 reps/leg
*Rest 1 minute between sets

*If you do not have a Smith Machine, you can just do these with a regular barbell
 
- Place barbell on your trap area and hands just outside your shoulders around the bar.
- Take a step back with one of your legs to lunge down
- Keep feet planted in lunge position as you lower down. Try to get your knee all the way to the ground (or close to it). Should be making a 90 degree angle on the front let.
- Drive through that front foot to come up to full extension to complete rep.

Smith machine split squat

3 sets
C1. Glute kickbacks x 12/leg
*Rest 1 minute 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.

Machine, cable or banded glute kickback

3 sets
D1. Abduction machine x 15 reps
D2. Adduction machine x 15 reps
*Rest 20 seconds between sets

- 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.

Machine hip abduction

- Start by bringing the pads together so that you can sit and place your feet on the foot rests and your knees outside the knee pads. 
- Now move the pads out as far as comfortable until a mild stretch is felt in your inner thighs. This is your starting point.
- Keep your back on the seat, brace your core (reducing your lower back arch) and place your hands on the handles.
- Bring your knees back together (pretty much in line with your hips). Stop about an inch before the weight hits the weight stack.

Adduction

Abduction/Adduction

*Sub with dumbbell box or bench step-ups if you don't have this machine
3 x 12/leg

- Start standing on the foot platform with your non-working foot, and placing your working foot onto the assisting platform. (use the handles if need help with balance)
- Posture tall and chest up 
- Initiate the movement by pressing the platform down, driving through your heel, until fully extending your knee.
- Squeeze your working glute hard at completion of the range of motion, and hold that position for 1-2 seconds before slowly allowing the platform to rise back up to the starting position.
- Repeat on opposite leg.

Leg press down on pull-up machine

*You can use any calf machine that you have access to or sub with barbell calf raises

- Place shoulders under pads provided & position your toes forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips & knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. 
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

Standing Calf Raises

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