Name: Playbook - Victoria D’Ariano - Leg Workout 3
Uploaded: 2021-01-18T11:48:28.768Z
Duration: 55 min
Description: Leg Workout 3

Leg workout requiring equipment or gym access.

- Increase weight as reps decrease
-Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.

Smith Machine Squats

- Increase weight as the reps decrease
-Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Lower the safety bars holding the weighted platform in place and 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 upper and lower legs make a 90-degree angle.
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.

Leg Press

-Holding the end of a dumbbell at arms length perform a squat.
-Return to standing position then perform a stiff leg deadlift with the dumbbell. 
-Return to start position.

Dumbbell squat to stiff leg deadlift

- Stand with your feet slightly wider than hip width apart, and the DB in front of you.
- To find your starting position, grip the ground with your feet, and slide your hips back with knees soft and back flat.
- To start the swing, 'hike' the DB between your hips, without losing position in your knees, hips or back.
- Once the DB is back, drive your feet into the floor and stand up forcefully - letting the power from your legs bring the DB up to chest height, with your arms acting as cables.
- Then, let the DB float back toward your hips - only bending at the hips and knees when the bell returns to between your thighs.
- Once the DB is behind you again, press the floor away and let the DB float up to keep swinging.

DB Kettlebell Swings

Start by lying flat on your stomach.
Adjust the roller pad so that it rests comfortably a few inches under your calves, just above the heels. Check to make sure the pads aren't too high up on your calves as this can place pressure on your Achilles tendon and reduce your range of motion.
Stretch your legs out fully. On an inhale, lightly grasp the support handles on each side of the machine.
Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
Inhale as you flex your knees and pull your ankles as close to your buttocks as you can.
Hold this position for a beat, allowing yourself to make sure you are focused as you prepare to lower your legs.
Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.

Lying hamstring curl

Leg Workout 3

Casandream

I have been working out for years but got tired of making my own workouts and skipping things I didn’t like. Victorias workouts remind me of how much I was slacking. I can’t wait to see the results of doing her killer workouts consistently!

Leg Workout 3

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