Name: Playbook - Shailey and Sammy Collier - W2/D3Legs
Uploaded: 2022-04-25T00:47:20.326Z
Duration: 45 min
Description: W2/D3Legs

LEGS:

BARBELL BULGARIAN SQUAT:
- 1 warm-up set 12-15 reps each leg
- 3 working sets, increasing weight each set 6-10 reps
**drop set each set with bodyweight reps minimum 5 reps each leg**

CLOSE STANCE HACK SQUAT(FACING OUT/LOW FOOT PLACEMENT):
- 3 sets increasing weight each set 8-12 reps 
- 2 HEAVY SETS 6-8 reps
**drop set each set 1x to failure**

LEG PRESS :
- 3 sets increasing weight each set 8-12 reps 
- 2 sets HEAVY/ 5-8 reps
**drop set each set with x reps, minimum 5 reps**

PIT SHARK (WIDE STANCE DB GOBLET SQUAT OPTIONAL): 
- 1 warm-up set 15 reps  
- 3 sets increasing weight each set 8-12 reps
- 2 HEAVY sets 5-8 reps
**drop set each set 1x with x reps to failure, minimum 5 reps**

SEATED HAMSTRING CURL:
- 3 sets increasing weight each set 8-12 reps
- 2 heavy sets 5-8 reps
**drop set each set with single-leg reps to failure, minimum 5 reps each leg**

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Barbell Bulgarian split squat

- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Push back up

Bulgarian Split Squat/ bodyweight reps

Bulgarian Split Squat dropset

- Start with feet close together and low on platform 
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat low/close feet placement

- Position feet low and close together on platform
- Lower slowly and push through your heel

Close stance/ low leg press

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Half motion followed by full motion 
- Drive through your heels to press back to starting position

Leg press close stance X rep

Leg press dropset

- Keep your knees in line with your toes
- Squat down to 90 degrees
- Keep a neutral spine and keep your chest up
- Drive through your heels

Pit shark squat

- Keep your knees in line with your toes
- Squat down to 90 degrees
- Keep a neutral spine and keep your chest up
- Drive through your heels
- half rep, full rep

Pit shark squat x rep

Pit shark dropset

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled, one leg at a time
- Pause at the bottom
- Slowly return to starting position

Seated hamstring curl/ single leg reps

Hamstring curl dropset

W2/D3Legs

Good. Restarting the program because I didn’t finish first time. Need to work up to full rep quantity but felt so good

Stephanie Joseph

Felt great to be back in the gym. Felt extremely weak 😂😂 but still enjoyed it massively.

This was a hard work out its was challenging and really made me push myself, tears were shed but i am proud because i was able to at least get all the sets done. Go me. 😁

Liana

W1/D1 W1/Shoulders & Chest

Oh my god am I weak!! Haha I did train yesterday, I did a 15k ride so this is 3/5 for me this week. Really great exercises the hit the muscle group just right. Will work on strength in the coming weeks

This i actually really enjoyed learning what my limits are and that i can go higher in weights then i thought i could!

W1/D2 W1/Biceps & Triceps

This one was harder definitely  tested my endurance!

W1/D3 W1 Back and Leg

Couldn’t do all the sets, it killed me, won’t be able to walk tomorrow - serious burn!!

W1/D4 W1 Legs and Abs

My fav so far, loved how simple it was straight forward but really affective. Loved the good morning really felt it in my glutes. Can’t wait to feel strong n lift heavier

W1/D5 W1 Legs with calves

This was a good work out almost did not go do it but my son pushed me to go. The workout i like arm days gotta get rid of the bat wings 😅

W2/D1 Back & Biceps

You can’t, it was just less preferable for me haha I will enjoy more as I get stronger.

W2/D3Legs

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