Name: Playbook - Theresa Miller - W1/D1
Uploaded: 2022-05-24T16:54:25.323Z
Duration: 45 min
Description: W1/D1

This took almost 1.5 hours and it was pretty amazing. I know I’m going to feel this one!  I loved it.

Jessica Gause

Day 1- Leg Day

Circuit 1
1. Barbell Romanian Deadlifts 
2. Barbell Back Squat 
3. Front Squat 
4. Hip Thrusts 
5. Seated Calf Raises 
Complete 4 sets of 12-15 reps of above exercises before starting Circuit 2. 60 Sec break between each exercise.

Circuit 2
1. Dumbbell reverse stationary lunges (per side)
2. Smith machine glute kickbacks (per side)
3. Lying leg curl
4. Seated Leg extension 
5. Standing Calf Raises 
Complete 4 sets of 12-15 reps per exercise.

1. Barbell Romanian Deadlifts 
2. Barbell Back Squat 
3. Front Squat 
4. Hip Thrusts 
5. Seated Calf Raises

Complete 4 sets of 12-15 reps of above exercises before starting Circuit 2. 60 Sec break between each exercise.

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts with barbell

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back squat

- Stack your shoulders hips and heels over each other
- Place the bar across the front of your shoulders
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Begin with upper back supported and the bar across your hips
- Push through your heels driving your hips up towards the ceiling and engage your glutes
- Lower back down with control

Smith machine hip thrust

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Seated calf raises

Circuit 1

1. Dumbbell reverse stationary lunges (per side)
2. Smith machine glute kickbacks (per side)
3. Lying leg curl
4. Seated Leg extension 
5. Standing Calf Raises

Complete 4 sets of 12-15 reps per exercise.

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite leg

Dumbbell reverse lunge

- Get on your hands and knees as if you were performing a kneeling push up
- Straighten your back and stare at the floor directly beneath you (avoid looking forward, as this will cause your spine to hyperextend)
- Place the arch of one foot underneath the center of the barbell
- There should be roughly a 90-degree angle between your upper and lower leg in the starting position
- Inhale, and then push the bar towards the ceiling, stopping only when you can't contract your glute any harder
- Pause for a second, and then lower the bar down under control, resisting every bit of tension with your glutes
- Complete desired reps then repeat on the opposite side

Smith machine glute kickback

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

Lying leg curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Start with the bar across your upper back and your feet elevated
- Drive up onto the balls of your feet, engaging your calves
- Squeeze, then release back down to a slightly stretched position

W1/D1

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